How to Eat Chia Seeds for Weight Loss

The nutritious content of chia seeds:

Although you may not have heard of chia seeds (Salvia hispanica) and their various beneficial effects, they have existed for a long period of time and only recently, their weight loss properties have been discovered. Chia seeds have proven to be of great help during the weight loss process, probably because of the high nutritious content that delays the feeling of hunger and allows you to have fewer meals and even produce satiety earlier.

The composition of chia seeds is complex, containing multiple forms of lipids, proteins, fiber and other vitamins, minerals and oligoelements. These elements are contained in significantly higher amounts than in many other types of seeds. Along with an important amount of omega 3 fatty acids, chia seeds also contain a number of other components involved in human metabolisms and in maintaining a good health. Chia seeds are considered the best natural aliment with a high content of fiber and omega 3, which have been proven to be involved in weight loss processes, because they lower some of the fattening hormones like cortisol.

Fatty acids

Chia seeds contain a relatively high amount of oil (between 30-35%) and a very high amount of alpha-linolenic acid (approximately 60-65%). Numerous laboratories have tested the oil content of chia seeds originating different sources, in order to prove the amount of total fatty acids; this was found to range between a minimum of 23% to a maximum value of approximately 32%. From the total amount of fatty acids, alpha linolenic acid represented approximately 15 to 20g /100 g seeds.

This means the alpha linolenic acid represents 55-65% of the total amount of fatty acids. The alpha linoleic acid (ALA) that can be found in chia seeds is similar to the types of fatty acids that are usually found in fish and flax. Chia seeds actually contain more omega 3 fats than the flax seed and do not require you to grind them up. ALA is very important in the healthy functioning of your heart and weight management.


Chia seeds contain approximately 20-23% protein. This amount is significantly higher than the amount of protein that can be found in wheat (15%) or corn (14%).

The proteins include a high amount of lysine, methionine and cysteine, meaning that chia has no limiting factors in a healthy diet, from an amino acid standpoint. As a consequence chia seeds can be included in human diets and represent a balanced source of proteins and amino acids.

Some research that was performed in 2004 on rats found that the relative net protein ratio (RNPR) and the biological value (BV) were 75.1 +- 3.4% and 76.1+- 7.9% with a value of digestibility of 75%. The methionine + cystine component was found to be the limiting factor at 73.2. Lysine was the next lowest at 76.5 of normal children’s requirements.


The seeds of chia contain 2.3 times more fiber/ 100 g of edible portion than wheat, 2.6 times more than oats, 8.3 times more than corn and 9.8 times more than rice. A research from 2008 showed that the total amount of digestible fiber contained by the chia seeds range from 36 to 41 g per 100 g, varying with the test method. There were found no significant differences among different methods regarding soluble and insoluble fractions, the soluble one representing approximately 6 g from 100 g.

Another study showed that the amount of insoluble fiber varied between 23 and 46% and the soluble fiber between 2.5% and 7% in seed originating from different countries.

Antioxidants – A strong antioxidant activity of chia seeds has been demonstrated after analyzing both water and methanol extracts of chia seed meal remains, followed by pressing in order to remove oil. The high amount of antioxidants makes chia a very stable source of omega 3 fatty acids and explains its ability of being stored for long periods of time without becoming rancid.

The most important antioxidants are chlorogenic acid and caffeic acid, but chia seeds also contain some flavonoids such as myricetin, quercein and kaempferol.

The caffeic and chlorogenic acids have the ability of inhibiting lipid peroxidation and are more effective than the usual antioxidant substances such as vitamin C and E. These are components that can also be found in coffee beans.

Quercetin is able to prevent the oxidation process that affects the lipids and proteins, making it a significantly more effective compound than some other flavonoids and an important mechanism that can cause chia seeds weight loss.

Composition of chia seeds varies even for the plants that have been grown under the same conditions, so the levels of protein and flavonoids can be variable.

All research on antioxidant composition of the seeds showed that the highest amount of antioxidants is represented by the caffeic acid and followed by chlorogenic acid, quercetin and kaempherol.

Chia Seeds are Available from Various Online Stores

Minerals and nutrients

Chia seeds are rich in calcium, manganese any many other nutrients involved in health of bones, heart and liver. 2 ounces of Chia seeds will provide an amount of approximately 600 mg of calcium as opposed to milk that only provides 120 mg. It is beneficial for people who are during a period of weight loss or strenuous exercises because  the necessary amount in calcium is increased during these times.

Chia seeds also contain enzymes, some vitamins such as A, E and B and boron – a mineral involved in healthy bone structure that is very useful for people who suffer from osteoporosis.

The usual form of chia seeds that can currently be found on the market contains approximately 95% black seeds and 5% white seeds, but you can also find pure black or pure white seeds. There are very little differences in composition between the black chia seeds and the white ones. It has been proven that the black seeds have a slightly higher amount of antioxidants, but the effectiveness in the weight loss process is not significantly influenced.

One serving of chia seeds weighs approximately one ounce and will provide you with 10 grams of fiber, 5 grams of omega 3 –which is more than 100% of the daily dose recommended – and about 140 calories. It also provides 177 mg of calcium (as opposed to broccoli that only contains 56 mg) and 4.4 g of protein (1 ounce of kidney beans contains 0.01 g)

How to incorporate chia seeds in your meals

Chia is a part of the mint family and it originates from Mexico, where it has been used for a long period of time in cooking. The chia seeds were originally used for energy, endurance and controlling the appetite when food was difficult to find. It was believed that even a small amount of seeds (just ¼ cup) was enough to keep an individual satisfied for an entire day. Chia seeds are relatively unknown outside of the Central America area, but their popularity is currently increasing due to the discovery of their properties.

You can find chia seeds online, but they are also available in health food stores, organic stores and other markets. Chia seeds are easy to store too – you just have to keep them at normal room temperature (approximately 25 degrees Celsius) and out of the action of direct sunlight. If you follow these recommendations you can store chia seeds for as long as 2 years.

There are many ways of incorporating chia seeds into your diet and get your daily dose that will allow you to improve your health and lose excess weight. Chia seeds weight loss can be acquired very easy, because they have a neutral flavor and can be added to almost any type of aliments. You can add the seeds in a salad, soups and even inside, or on top of bread and muffins.

You can even cooking a recipe that contains chia seeds, such as chia pudding. This can be made from 50-75 g chia seeds, 120 ml almond and sesame milk and fig paste in a quantity as high as you wish. There are many recipes including seeds that are very easy to make.

If you desire a more efficient weight loss, you can add 1 or 2 tablespoons of gel made from chia seeds to your everyday diet. Chia seeds gel can be prepared from 9 ounces of water and 1 ounce of seeds and mixing this blend until you obtain a gel. The gel will stored for 15 minutes at room temperature and then you can store it in the refrigerator.

This gel can be added to water, milk, and fruit juices or even mixed in your bowl of oatmeal. You can store the gel in the refrigerator for up to two weeks.

It is not recommended to try the chia seeds that are packaged and sold as pet food, even though those contain the same types of seeds. Make sure the chia seeds you buy have been packaged as a food product, because the other ones are not approved as a food product by the FDA (Food and Drug Administration). Always buy your chia seeds from a local health store. You can also grow chia seeds yourself as long as you make sure that you buy the right type of seeds first.

You will notice that chia seeds are extremely nutritionally dense, do not contain gluten and contain many oxidants, vitamin C, minerals, fiber and proteins that will help you stay fit and healthy. They are easily digested and do not need previous grinding in order for you to be able to eat them.

You can experiment with the seeds and add them to as many foods as you desire because they will not influence the flavor of aliments, but will rather enhance it.

They are also recommended to children, so you can mix them with yogurt, puddings, lemonade, eggs and give a small amount to your child. As they have no specific flavor they can also be consumed in a raw state.

Chia seeds are also very good for athletes. Before training or sport competitions, where a high level of hydration is needed, you can prepare a drink from water and chia seeds which will ensure you keep hydrated during exercise.

The seeds can replace almost ½ of the fat that is usually found in a recipe without changing its taste and texture and will help with lowering the cholesterol.

Chia seeds and weight loss

Chia seeds have positive effects over a wide variety of health problems such as gastro intestinal disorders, cardio-vascular diseases, but most importantly weight loss.

Chia seeds help you lower the number of meals you consume each day, because they will make you feel “full” for a longer period of time. This is due to the slow absorption and metabolism of seeds and is an important aspect in regulating insulin (the hormone that controls the level of sugar that can be found in the blood). The contents of the seeds will prevent future blood sugar drops that cause the feeling of hunger and this way you will consume a lower amount of food.

Weight loss functions are also attributed to ALA. Because it causes a control over blood sugar levels, chia seeds can also be used to prevent or treat diabetes, as it is determined by uncontrolled levels of blood sugar and insulin.

The effects of chia seed consumption has been intensely studied over the years, starting with studies on rats.

Several studies have fed chia to rats in order to determine its effect on the composition of plasma. In one study 24 male Wistar rats were fed ad libitum (free access) with diets that contained equal energy levels that derived from corn oil, chia seed and chia oil for a period of 4 weeks.

The rats that were given chia showed a significant decrease in the levels of serum triglycerides. They also experienced an increase in HDL cholesterol levels (the good cholesterol) with 22 to 50%. The total cholesterol was significantly reduced in rats that had consumed chia seeds. Also, higher levels of alpha linolenic fatty acid were found in these rats compared to the ones that were not fed chia.

This shows how beneficial chia seeds can be to a diet in lowering fat and cholesterol.

The effects of chia consumption have also been studied on human subjects in order to find if the effects found on rats are also effective on humans.

A 28 preliminary trial was conducted with 16 subjects. A group of people received an amount of 28 g of chia seed each day, meanwhile the other group received placebo.

After this period cholesterol, HDL, LDL and triglyceride levels were measured and compared to the same levels that were obtained before the beginning of the clinical trial. The levels differed slightly between the groups, favoring the one that was given chia. The level of HDL cholesterol and triglycerides were lower in this group.

Another study was conducted on 100 subjects who were divided into 2 groups: one was given 30 g of chia seeds two times per day and the other one was given placebo.  At the end of the clinical trial results concluded that the group that had received the chia seeds had lower levels of body mass and blood composition.

So, chia seeds have proven to have positive effects on weight loss processes and reduction of appetite. The results can be speeded up if you also associate the diet with some physical exercises.

The seeds will allow you to consume less calories and this will gradually lead to a decrease in your body weight.

Any nutritionist will be able to tell you that in order for a diet to be effective it needs to include high amounts of fibers. Eating a moderate amount of fibers before your main meals will influence your appetite and make you feel fuller, so you won’t eat so much.

Considering that chia seeds can absorb an amount of water of up to 30 times its weight, you can see how this makes you feel full.

The protein it contains is also beneficial during weight loss, because it will provide you with the necessary amount of energy for your body to be able to function properly and will also protect your muscle mass and burn fat.

Many diets consist in basically starving yourself, but that can be tricky because the body will feel the need to get energy from some other source and might use muscles as a form of energy and not burn the excess fat as you desire.

When you ingest chia seeds or chia gel, a barrier will be created between the carbohydrates that you ingest and the enzymes present in the stomach that will digest them.  As long as this barrier exists, it will take a longer time to digest carbohydrates and feel the need to ingest another meal. The food will be eventually digested, but at a slower pace and this will cause a delay in the release of insulin and prevent spikes.

If you have fewer insulin spikes, your body will feel a diminished need for refined foods and sugar and this can help eliminate food cravings.

Balancing the levels of your blood sugar can be very helpful if you are known to have either too high or too low blood sugar levels.

It is recommended that you keep taking 1-2 spoons of chia seeds daily in whatever combinations you desire and at least 3-4 times per week.

How safe is the chia seed diet?

A very important aspect when considering a diet is the allergenic potential of the foods you need to consume. Studies conducted in the UK have found no evidence that chia seeds weight loss might trigger any allergic response. Not even individuals who usually experienced allergic reactions to peanuts and tree nut allergies did not show any allergic reactions to chia seeds.

Another study used the enzyme linked immunosorbent assay (ELISA) to compare the serum of rats fed with chia seeds and chia oil. This test is usually used in order to find potential food allergens that may be contained in different classes of aliments such as peanuts, almonds, and eggs but showed no potential of allergic reactions regarding chia seeds.

Chia seeds have also been used as a source food to chickens, in order to notice any difference in the omega 3 content of their eggs or meat. Studies have shown good incorporation rates and a reduced content of saturated fat as well.

The conclusion drawn was that chia seeds have a positive impact and can lead to the production of healthier foods, which is desired considering the current amount of processed foods available on the market.

The chia seed diet is very safe, because it does not require you to drastically reduce the amount of food that you ingest. Instead, this will help you reduce your appetite naturally and get nutrients and vitamins at the same time.

Many traditional diets will make you feel tired and weak after a few days, especially if they are based on a significant decrease in your caloric intake. This diet can represent a healthy alternative to these diets and can ensure that you will maintain your good health. As an increased body weight will also causes some associated conditions, a healthy diet can prevent those too.

Along with producing weight loss, chia seeds will act in preventing cardiovascular disease. Studies have shown that regular chia seed consumption can lower blood pressure and reduce inflammation. The omega 3 acids also aid in lowering cholesterol and reduce the risk of cardio-vascular disease.

The fibers contained by the seeds are great for bowel regulation and overall health of the GI tract. This means that while you’re losing weight you will not experience unpleasant side effects that you normally would with a different weight loss option. Moreover, if you had previous intestinal conditions, such as irritable bowel syndrome you may get some amelioration. During this diet with chia seeds, your energy levels will be increased and you will get good health.

Lipo 6 Ingredients – Alkaloids & Weight Loss

What does Lipo 6 contain?

The main ingredients are represented by different categories of alkaloids that can influence both appetite and fat burning processes. This way, the product will be able to reduce your cravings and the total amount of food you feel the need to consume, but can also help you maximize the amount of calories you can burn during exercise.

These effects are mainly due to the alkaloids contained: synephrine, yohimbine and caffeine. Apart from these alkaloids, the formula also contains guggulsterones and bioperine.

Synephrine can be found as a hydrochloric salt that is involved in the activation processes of some adrenoreceptors (such as beta 3). This causes increased lipolysis and powerful appetite suppression. It is contained in a quantity of 20 mg in the formula.

Yohimbine is also contained as a hydrochloric salt, in a quantity of 3 mg and has activity over the alpha 2 receptors. Blocking these receptors is an important part of the weight loss process because it can prevent fat to be further deposited on the body and this will cause the existing fat reserves to be progressively consumed.

Caffeine present is its anhydrous state, in a quantity of 200 mg is a powerful tool for weight loss because it enhances the metabolism and can speed the fat burning processes. It is also helpful in improving attention, focus and removing fatigue sensation. The anhydrous form means that the caffeine is of high purity and has been synthetically produced in order for it to provide maximum effects.

Lipo 6 Ingredients   Alkaloids & Weight LossThe other 2 ingredients are not alkaloids but also play an important part in the process.

Guggulsterones – 20 mg containing both E and Z forms. These 2 are active ingredients that can be found in Commiphora Mukul. Their effectiveness is due to the capacity of increasing the thyroid hormone levels, especially the T3 one which is involved in body weight regulation.

Bioperine – is an ingredient that can be extracted from the black pepper (Piper Nigrum) and has shown great results in inducing thermogenesis.  This ingredient completes the entire formula and enhances its absorption, this way leading to an increased effectiveness.

All ingredients have been selected and added in well-balanced proportions in order for the formula to provide specific weight loss properties.

How does synephrine influence the weight loss effect?

Synephrine is an ephedrine-like alkaloid that can usually be extracted from the bitter orange (Citrus aurantium), where it is contained in the form of p-synephrine.

Both bitter orange extract and the alkaloid alone are widely used in products and formulas that can act as thermogenic agents or help with weight management. P-synephrine derives from phenylethylamine and its use in weight management or weight loss products is due to the effect it can exert on some metabolic processes, such as lipolysis (fat-burning) and thermogenesis. It also acts on appetite levels, lowering cravings and general appetite.

Its mechanism in weight loss can be explained by the stimulation of the beta-adrenergic receptors. These receptors can be found in various regions of the body and have been classified into 4 categories: beta1, beta2, beta3 and beta4. The most important ones are the beta3 receptors because they are usually located in fat cells and are believed to have thermogenic effects within the body.

Synephrine can represent a much safer alternative to the ephedra alkaloid that was initially included in weight loss formulas and had some relatively dangerous side effects. Altough its structure is similar to epinephrine and norepinephrine, synephrine does not cause unwanted side effects that were produced by ephedra because it has no action on beta1 and beta2 receptors.

This means that synephrine is able to produce fat burning processes by stimulating the beta3 receptors but will not affect the heart and lungs because it does not act on beta1 and beta2.

Clinical studies on animals (rats, hamsters and dogs) have shown that beta3 agonists such as synephrine have very potent lipolytic effects. In order for this effect to be visible on humans, much higher doses are required.  Extracts that can be found currently on the market and provide weight loss effects have concentrations of synephrine up to 95%, whereas traditional extracts that are obtained from the dried fruit or from the peel only contain 5-10%.

Research groups that have studied the effectiveness of synephrine on weight loss showed that oral administration of bitter orange extracts, standardized to concentrations of synephrine of 4% and 6% and administered in 4 doses of 2.5, 5, 10 and 20 mg/kg on rats for a period of 15 days caused a significant decrease in appetite, food intake and weight gain.

This proves the effectiveness of synephrine on weight loss processes in a dose-dependent manner. Doses of 5-14 mg/day of Citrus aurantium extracts containing synephrine have been used with no serious side effects and substantial weight loss effects. Administration of 32 mg/day provided even more suggestive evidence of effective weight loss.

Recent FDA studies have also demonstrated a lack of toxicity even at high doses of p-synephrine or bitter orange extracts, adding even more clarity to the safety of formulas containing this alkaloid.

So, synephrine can offer weight loss through at least 2 mechanisms: appetite reduction and increased burning reactions of fat, these making it a valuable ingredient in weight loss formulas.

Lipo 6 Ingredients   Alkaloids & Weight LossIn addition the lipolythic effect can be enhanced if the synephrine is associated with some other alkaloids such as caffeine – this association can be found in the Lipo 6 product.

How does yohimbine influence the weight loss effect?

Yohimbe is an African tree whose bark contains a chemical compound, an alkaloid called yohimbine. Yohimbine is included in a wide variety of herbal dietary supplements for weight loss effects. The alkaloid is believed to be able to change body composition by reducing fat reserves and increasing muscle mass. Although it was initially used for the aphrodisiac, yohimbine also has important weight loss properties and due to that it is included in weight loss extracts.

Structurally, the alkaloid is very similar to reserpine, which gives it high antagonism for alpha 2 adrenergic receptors and a partial antagonism with moderate affinity towards serotonin receptors. The stimulation of alpha 2 adrenergic receptors gives yohimbine lipolythic and fat cell inhibition effects and also diminishes hunger and food cravings. Yohimbine is used for its anabolic properties and ability of increasing muscle mass and improving strength. It appears to exert action on the central nervous system level by decreasing the activity of the sympathetic nervous system and increasing the one of the parasympathetic nervous system, this way producing relaxation. It is possible for it to also increase the blood levels of norepinephrine which results in fat loss and weight loss.

In a double blind placebo controlled study a number of 20 women were put on a low caloric diet (the caloric intake was approximately 1.000 kcal/day) for a period of time of 3 weeks. The diet was continued for another 3 weeks after that during which each person was administered either 20 mg of yohimbine or placebo, divided into 4 daily doses. During the last 21 days the women who had been taking the yohimbine supplement showed an important increase in the amount of body weight they had managed to lose as opposed to the ones who had been taking placebo.  The exercise energy expenditure and resting energy expenditure proved to be much lower in patients who were not administered the yohimbine supplement, this way leading to the conclusion that yohimbine has an important influence over body weight management.

Another clinical tried studied the effect of an acute dose of 0.2mg/kg of yohimbine on a number of 14 males. Blood samples taken later after administration showed that yohimbine is able to increase fat mobilization, measured as plasma glycerol and plasma nonesterified fatty acids levels.

Also, yohimbine showed no side effects on cardio-vascular level, because the heart rate and blood pressure were not influenced.  So, this provides evidence that yohimbine has weight reduction properties and is safe to use in dietary supplements because of the low risk of side effects.

The association with some other alkaloids such as caffeine can produce a more potent weight loss effect and increase the effectiveness of the formula.

How does caffeine enhance the weight loss effect?

Caffeine can be used as an ergogenic substance in order to improve endurance performances, reduce fatigue levels and promote weight loss.

Caffeine is the basic ingredient of many weight loss supplements because of its proven effects on thermogenesis and lipolysis. However, caffeine is rarely used as a stand-alone product that can produce weight loss. It is usually associated with some other lipolytic substances because this way greater results can be obtained.

Caffeine works in stimulating energy expenditure through various stimulating actions such as sympathetic nervous system stimulation. Numerous in vitro studies have demonstrated that caffeine also works in producing a synergism with adrenaline and enhances lipolysis. This shows that its effects can be acquired through many ways and not just by stimulating the sympathetic nervous system. Caffeine should not be used in very high concentration because it can cause an over stimulation and lead to unpleasant side effects such as anxiety. This is why it is recommended to choose a weight loss product that has the right amount of caffeine and a well-balanced composition of the other ingredients such as Lipo 6.

Consumption of caffeine has both thermogenic effects (which means it increases the metabolic rate) and fat burning (oxidative) effects.

Studies regarding the thermic effect of caffeine showed that people who consumed coffee along with breakfast or took a supplement containing caffeine in the morning had an increased metabolic rate than the one who didn’t ingest any caffeine. This is probably due to the fact that caffeine mobilizes free fatty acids and other lipidic metabolites and can even enhance the contractile status of muscles.

Ingestion of caffeine can raise energy expenditure by 9 -11% and these results do not differ much between different age groups. An investigation that studied the effect of an 8 mg dose of caffeine/kg on thermogenesis showed that the metabolic rate increases significantly within 3 hours after caffeine consumption. Although plasmatic levels of sugar, insulin and  oxidation of other components did not change very much, the levels of plasma free lipidic acids rose with approximately 96% and were also accompanied by increases in oxidative processes of lipids during the last hour of test.

Caffeine is considered a substance that is safe to use during the weight loss process if you respect the recommended dosages and do not use too much. Side effects only appear when the dose is not appropriate to your body, in which case the body is stimulated whether too little or too much.

If your body does not receive the necessary amount of caffeine during the weight loss process, you will not experience any side effects but the results might not be the ones you desire. A quantity of caffeine that is too high will probably produce some effects, the severity of these depending on the dose.

This is why you need to discuss with a specialist who is able to calculate the right amount of caffeine you require or use a product that contains the right amount of caffeine.

Using an association of alkaloids increases weigh loss effects

Each alkaloid has good results on its own as a lipolytic substance, but this propriety can be enhanced when they are associated.

This product, containing 3 of the alkaloids with proven weight loss effects: synephrine, caffeine and yohimbine have an increased potency as opposed to other supplements that only contain a single alkaloid.

The association is also safe to use in the recommended dosages and the effect given by the alkaloids increases because these are also associated with guggulsterones and bioperine which have a positive contribution to the formula.

It can provide great results especially to women who have had a hard time losing body fat in the thigh or stomach areas, because the ingredients target specific areas where receptors can interact with the substances and create the desired effect.

Buy Optifast Cheap – Optifast Meal Replacement

How do liquid diets like Optifast work:

These liquid diets involve replacing all solid foods with liquid ones and only spending a limited amount of time for drinking your meal, which usually consists of soups, shakes or different nutritive drinks.

This way, your body will be provided with a specific quantity of calories each day, in order to produce weight loss. It also diminishes the temptation of eating the wrong foods, because you don’t need to choose anything else but the necessary liquids.

Although this may seem like an easy option, the working mechanisms behind these diets can cause the diet to be more or less efficient. Many people these days have started using liquid diets in order to lose the extra weight and that is mainly due to the convenience of these programs. However, the ingredients of these liquid meals are various, and if you don’t know which one to choose, many of them can prove to not be very an efficient way of losing weight.

Buy Optifast Cheap    Optifast Meal Replacement

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Many liquid diets that are available on the market, such as Optifast are well-structured, containing the necessary amounts of protein, sugars and lipids, in the appropriate proportions but also some supplemental vitamins, minerals and oligoelements. These microelements play a very important part because, after a normal liquid diet the body will have the amount of energy to function, but will lack some nutrients that have important functions in cell metabolisms.

Numerous other liquid diets have a various content of carbohydrates, which causes them to have a sweet taste and be easy to drink; however, it is not necessary for them to have a low caloric content. These liquid diets can be more helpful in supplementing other aliments for people that have a very restrictive diet and require some nutrients and vitamins.

Most of the times, a liquid-diet serving (a drink) contains an amount of approximately 220 calories. Each day, the patient needs to consume 4 of these drinks instead of solid meals in order for the body to have the necessary energy to function, but not enough, so it starts burning the fat for more. Such diets can work in producing weight loss for a short period of time only. That is due to the fact that the body will not be able to function properly for a long period of time based on liquid diets only.

If you desire long-term weight loss with the help of liquid diets, you can replace 2 or 3 of your meals with a liquid-diet shake. The rest of your meals, 1 or 2, need to have a low content of fat, low amounts of calories, but still be nutritious. For that, you will probably need the help of a nutritionist, so you can establish which meals are appropriate.

There are other alternative liquid diets that can have good results with weight loss, one of which is the milk-based diet. Such diets can be very simple and low-cost, but can only be used for losing weight within a short period of time.

You can use the Optifast liquid diet weight loss (from Novartis Nutrition Corporation), because it represents a medically supervised program that can produce great weight loss results and that uses a liquid drink formula and also some other products (shakes, bars) to reduce body weight. Participants purchase the OPTIFAST brand of prepackaged liquid meals and nutrition bars. The program boasts of high-quality, the pre-portioned products providing complete nutrition and freedom from having to make a food choice.

Places to buy Optifast

The dieter will eat five Optifast products each day, which consist of liquid meals and in rare cases even solid ones, depending on the particular Optifast center in which he will undergo this diet. Each product has been specifically designed to provide exactly 160 calories.

So, the five meals that need to be consumed per day will provide not more than 800 calories. This procedure will be continued for a period of 18 weeks during which a high amount of body fat needs to be lost. The overweight individuals will need to consume only Optifast meals for a period of 12 weeks. No other solid or liquid meals outside the Optifast program are allowed during this period.

Each serving of the liquid meals will provide your body with 14 g of protein, approximately 20 g of carbohydrate, and 3 g of lipids. You will probably attend weekly group lifestyle modification classes that last between 60 and 90 minutes.

During the second phase, some types of traditional food will be gradually reintroduced, after which you will enter the third phase—weight maintenance. Starting with the 13th week dieters will undergo a slow transition that includes only 4 OPTIFAST meals and a single regular meal per day that needs to contain a maximum amount of 4 ounces of meat. You can also choose vegetal protein source or non-starchy vegetables instead of the meat. During the 15th week, the regular meals will continue just like during week 12, with the same basic elements but also adding a vegetable or a fruit.

At the end of the program, around week 17, you can add to your diet either a fruit or a vegetable (do not chose the same one you added to your meals after the 15th week).

You will need to continue with the amount and structure of the meals you’d been consuming during the final week of the program in order to maintain your weight on the long-term. This would basically mean that you will consume a formula for breakfast and the lunch and dinner will need to sum not more than 1250 calories/day.

Optifast is an 18-week-long low-calorie diet that offers the overweight individual full control over his caloric intake, making this a very efficient working mechanism.

For example, if we refer to a 35-year-old woman who is 5‘3″ tall and weighs 175 pounds; the Optifast diet program will be able to provide her with a diet containing an amount of calories with less than 740 which means about 1/3 of her normal energy needs. From this diet she will be able to take about 800 calories which include approximately 50% of calories from carbohydrates, 28% protein, and 20% fat.

The rich content of the Optifast products that also include micronutrients can suffice the Recommended Daily Allowance for vitamins and minerals if 5 products/ day are consumed (excepting natrium and potassium). A product contains about 25-30% of the Recommended Daily Allowance, so the consumption of 5 products/ day provides people with 100% of the dosage needed. Optifast does not require any additional intake of minerals or vitamins, unless the doctor advises so. The liquid meals do not contain dietary fibers, so a fiber supplement can be used to suffice that need. In terms of hydration, it is also recommended that dieters drink a minimum of two quarts of zero calorie or very-low calorie liquids every day.  Any excitant beverage such as coffee, green tea or even soda needs to be limited to 2 cups/day.

Is it safe to not eat anything but liquids?

This type of diet can be very effective in producing weight loss, but it is not recommended to be tried at home. The amount of calories your body needs has to be individualized during the diet, so a professional opinion in required.

This is why the Optifast diet is only available in specialized medical centers that have the ability to closely supervise your rate of weight loss and health state.  In order for that to be acquired, Optifast centers will provide you with specific teams which include a dietitian, a physician, and if it is considered necessary, an exercise physiologist. Depending on the Optifast center where you decide to go, the exercise programs will be especially tailored to meet your individual needs and interests.

There is no danger in using the liquid diet weight loss if it is closely monitored and adjusted for each individual. The number of calories will be established so your body will have just the right amount in order for the weight loss process to be able to begin. Beware of similar programs and products that are available without medical supervision. Don’t ever put yourself go through any diet that provides fewer than 800 calories a day. Even this quantity of 800 calories may be too low for most people for more than a day or two, probably because your body can’t get all the nutrients it needs at that calorie level and needs further supplementation.

Optifast is considered a medical program, even if its goal is to only produce weight. The first step of the program is always a medical evaluation. After this evaluation, the program will offer you a three-step meal replacement and also some lifestyle adjustments to help you enhance the results even more.

Once the program has been initiated the patients are seen by physicians on a regular basis and will undergo periodic laboratory tests and will be offered support, counseling, and lifestyle education. The program also includes some one-on-one counseling with a physician and small group discussions with a counselor. You will have activity plans established and customized for your needs and time constraints. Most people lose the highest amount of weight during the first phase of the program (the first few weeks).

Still, it is possible for this very-low caloric diet to put some people at risk, especially if they suffer from some previous conditions like diabetes and this is what explains the physician monitoring.

Scientific foundation and efficiency of Optifast:

Optifast has reportedly been used by a large number of patients (statistics approximate over 700,000) since it has been practically introduced first during the early 70’s. The diet usually lasts up to 16 weeks, but the final phase is not time-limited and can be continued throughout your entire life.

The program can show the greatest results in people with a body mass index (BMI) of over 30 and is not usually used in people who only need to lose a little amount of body weight. The program claims that 1 out of 4 participants will be able to maintain approximately 3/4 of their lost weight within a two year period after finishing the program. Optifast Diet promises a significant reduction in weight: an average weight loss of 21 lbs. in over 20000 patients.

This is probably why the safety and efficacy of the Optifast Diet Program have been extensively studied in order to prove whether this diet really works. The major focus was on the short- term and long-term change in body weight of the subjects submitted to this diet.

An overall evaluation including 517 participants who were undergoing the 26-week of Optifast Core Program revealed that approximately 54% of men and 56% of women were able to complete the entire program. Males and females who managed to complete the treatment had lost an average of 32.1 and 22.0 kg, respectively, compared with 20.0 and 14.3 kg, respectively, for males and females who were not included in the Optifast program.

A follow-up evaluation exerted after one ear on a total number of 18 patients showed that they had managed to maintain approximately 15.3 kg of their original 24.8-kg weight loss.

After another follow-up evaluation that was done after 3-5 years on the individuals treated with the Optifast Core Program showed some moderate weight regain pattern.

That means that after 3 years from finishing the program, for example, male participants had regained an average of 20.2 kg of their original weight loss (34.3 kg), while females had gained an average of 14.1 kg of their initial weight loss (23.7 kg).

Other aspects of the initial weight loss have also been researches, such as the number of individuals treated with the Optifast diet who had managed to maintain a reduction in their initial body weight of 5%. This has shown a higher rate of success revealed by the Institute of Medicine expert panel. After 3 years from finishing the program approximately 73.3% of males and 55.1% of females has managed to maintain a weight loss of 5%.

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Still, it is recommended that data reported by Weight Watchers on the long term efficiency of the diet, must be interpreted with caution, because is it possible for this to represent a “best-case scenario.”

The number of 566 patients evaluated at the 3-year follow-up represented only a part of the initial number of patients (44% of the 1,283 patients who originally enrolled in the programs).  This means it is still possible for the patients who did not participate in the follow up to have regained some of the weight.

The diet also promises a risk reduction in the comorbidities associated with overweight and obesity, targeting disorders such as Type II diabetes (30% reduction in blood glucose), increased levels of  cholesterol (14% decrease in seric cholesterol) and increased BP (11% decrease in blood pressure).

So far, the Optifast diet has proven to be quite efficient, probably because of the supervision that the patients undergo and the strict caloric intake. However, its efficiency can be diminished during the last phase of the diet when the patient is allowed to also eat some of the normal meals. This might tempt the patient into choosing a meal that is not that low in calories and is not recommended during dieting.

What Does Apple Cider Vinegar do For Weight Loss

Apple Cider Vinegar ingredients that affect health state:

Apple cider vinegar has been considered one of the healthiest foods, especially if it is obtained from fresh and naturally grown apples that are allowed to age properly. The rich content of the vinegar has great abilities of helping with digestion, weight management and various gastro-intestinal functions.

Potassium – this is an important ingredient contained in the apple cider vinegar and is responsible for many metabolic processes as well as cell and tissue modifications. Potassium is also involved in contraction of muscle fibers and can be helpful during the weight loss process.

Calcium – is required in transmitting nervous impulses and regulation of muscle contraction along with magnesium. It is a very important component of healthy bones. During a weight loss period calcium supplements are usually recommended if they are not contained in the weight loss supplement. This ensures that you only lose body fat but still have a healthy amount of vitamins and minerals and the metabolic processes are not disturbed.

Iron – is essential to proper functions of red blood cells. It also ensures a healthy oxygenation to the brain tissue that is important during a weight loss period, especially if you perform some physical exercises.

Magnesium – this mineral can help you prevent any damage to your cardio-vascular system during strenuous exercises or significant weight loss.

Enzymes – these are probably the most important ingredient of the apple cider vinegar for inducing weight loss, probably because the enzymes help speed up the chemical reactions in your body, especially oxidative reactions that allow lipids to be oxidized (burned) with a higher speed.

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Vinegar is obtained when a fermented liquid such as wine is exposed to air and bacterial activity causes a chemical reaction after which acetic acid is obtained. The acetic acid is usually used as a condiment or preservative but recent studied have shown that it has some other important properties such as  enhancing the effectiveness of weight loss diets or even causing weight loss on its own when used accordingly.

Apart from these ingredients apple cider vinegar also contains malic acid, pectins, hydrophilic vitamins such as vitamin C and some from the B group (B1, B2, and B6) and lipophilic vitamins (A, E). Oligoelements are also present including: zinc, copper, selenium, phosphorus.

How can the apple cider vinegar influence appetite?

The fiber and nutrients that are contained in the apple cider vinegar have proven to be very helpful with keeping a caloric intake to the level that is required in order for the weight loss to occur.

Both apples and the vinegar that is processed from apples contain an ingredient called pectin, which is a type of dietary fiber that is usually found in fruits. This fiber has suppressing properties over appetite and food cravings.

This has been proven by the scientists from University of Southern California that studied the effect that resulted after adding an amount of 15 grams of pectin, in a high concentration to the usual meals of 9 overweight people. The results showed that the pectin was able to produce a delay in the time required for the food that was ingested to leave the stomach of approximately 45 minutes.

This can be explained because foods containing a high amount of pectin’s, once they are processed by the stomach will produce a feeling of “fullness” and suppress the appetite. The study concluded that foods that contain a high amount of pectin are helpful to people who have an increased body weight and caused an average weight loss of 7 pounds in one month.

Because apple cider vinegar is also rich in pectins, people have experimented taking small amounts of vinegar diluted with water with a few minutes before beginning to eat. Usually, one tablespoon of vinegar diluted in a glass of water can produce a significant decrease in appetite if it is taken before meals.

You can get more information about apple cider vinegar weight loss from the European Journal of Clinical Nutrition who published a study regarding how efficient vinegar can be in reducing appetite.

A number of patients were administered different dilutions of vinegar mixed with water, along with a piece of white bread in the morning. The results showed that the most concentrated drinks provided a milder metabolic reaction. This means that the patients that were given higher amounts of vinegar did not present any insulin spikes because the vinegar interfered with the level of glucose that is normally released into the bloodstream. This propriety causes a higher satiety level, so you would not experience hunger as soon as you would if you did not consume apple cider vinegar.

This effect was attributed to the acetic acid that is contained by the apple cider vinegar and that dampens the spikes of insulin and also causes an increase in levels of satiety.

Other studies have proven that this type of vinegar also interferes with the sugar levels and the insulin release in patients who suffer from diabetes. The same effect was obtained in diabetic individuals that were obtained from healthy patients. This has to do with the prevention of glucose release that vinegar can cause.

Another property that causes apple cider vinegar weight loss is attributed to its ability of keeping the sodium- potassium ratio to a normal level. Renowned health professional have stated that a balanced sodium/potassium ratio will cause a decreased appetite because it make you feel less hungry.

Apple cider vinegar will also help with digestion and some gastro-intestinal problems such as dyspepsia.

Aliments that have a high level of potassium also influence the amount of water that is retained by the body; this way less water is retained by the body, which will lead to a flatter stomach.

Apple cider vinegar and weight loss

The apple cider vinegar has many mechanisms that allow it to produce weight loss, such as suppressing appetite, speeding up the metabolic processes or fighting the damaging activity of the Trans fats.

Trans fats can be found in a large number of aliments nowadays and are represented by partially hydrogenated vegetable oils. Foods that contain these unhealthy forms of fat include fast-food, French fries, pastries or other baked products, muffins, margarine and many others.

People who have developed a habit of consuming these types of foods are approximately 50% more likely to develop heart conditions, myocardial infarct or clogged arteries.

Apple cider vinegar can be helpful in this regard, by reducing craving and giving you a feeling of fullness earlier than usual, so you will not feel the need to consume such a high amount of bad foods. If this amount is substantially reduced, in time weight loss will produce, as well as a decreased risk for developing disorders secondary to obesity.

Apple cider vinegar has less than 3 calories/ tablespoon and contains zero fat, so this makes it recommended and easy to use before meals. This amount may vary, depending on the producer, so you might need to check on the label.

Many people who usually drink a tablespoon of apple cider vinegar, especially raw (meaning it was not pasteurized) and organic, diluted in a glass of warm water every morning have reported a significant weight loss, energy boost and a better digestion.

It has also been scientifically proven that consumption of apple cider vinegar is related to weight loss. A study on 180 overweight participants, both males and females studied the weight loss effect of the vinegar.

The patients were given a 500 ml drink containing 15 ml of apple vinegar for a period of 3 months. The results showed that, after this period of time there was a significant decrease in body weight, body mass index, waist circumference and free fatty acids. This result was only observed on the patients who had been taking vinegar meanwhile the ones who were given placebo showed no beneficial results.

The weight loss effect of apple cider vinegar is probably due to the presence of acetic acid (AcOH). There are 2 main mechanisms that produce weight loss: the first is related to the vinegar’s property of regulating blood sugar levels and the second regards the changes it produces to insulin levels.

The acidity of the vinegar is the main responsible of delaying the rate at which glucose will be released from the intestines and reach the bloodstream. These two mechanisms are correlated because a lower level of glucose will also cause the insulin to be released in a lower quantity.

If the right amount of insulin is released into the bloodstream, the weight loss process will be much easier. If the amount of insulin present in the bloodstream is too high, your body will react and store lipids even if you only consume a low amount of calories.

It is believed that apple cider vinegar can also have action over the genes that promote storage of dietary lipids as body fat. This was a subject of study for a paper published in 2007 that desired to explain the complexity of vinegar’s actions.

According to these researchers, the acetic acid that is contained in the apple cider vinegar can inhibit the activity of some genes that cause you to have an increased rate of fat storage. Apple cider vinegar is not only beneficial for weight loss, but can also help with comorbidities that are usually associated, such as high blood pressure and high cholesterol.

The efficiency of apple cider weight loss has been explored for many years, leading to the emergence of the apple cider diet.

This diet requires that the individual take 2-3 teaspoons of apple cider vinegar before each meal. You will probably not be able to take it as such, because of its acidity so it is recommended that you dilute it with a glass of water. After administering this, your glucose levels will be maintained to a normal level which will lead to a lower insulin secretion. The action of the apple cider vinegar over your body will exert in two main steps. The first step is stopping the food cravings and the attraction towards junk food and other foods that are high in carbohydrates. This will allow your body to stop gaining weight. Then, if you continue the diet you will notice that once your appetite is suppressed you will not each as much as you used to and your weight will slowly start to decrease. The amount of weight you lose with this diet can be improved if you associate it with some physical exercises.

Because of the positive results that this diet can provide, some formulas containing apple cider vinegar have appeared on the market.

Supplements such as capsules or tablets containing concentrated extracts of apple cider vinegar are available on the market.

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Why choose apple cider vinegar over other weight loss diets?

The main reason why this diet is preferred over others is its safety. As opposed to the usual weight loss options that require taking some form of medication or undergoing surgery, the vinegar diet is safe and easy to use. Vinegar is a usual component of daily meal, so it will not cause any toxicity or side effects. It represents a more natural approach and a form of holistic treatment.

The rate at which weight loss is produced is a normal and healthier one, so you should not expect to lose a very high number of kilograms in a short period. However, the process will be much safer than the regular alternatives.

One of the main problems that you may encounter when undergoing a weight loss diet is the fact that along with the body fat you also lose vitamins, minerals and nutrients. This will probably make you feel weak and tired and might prevent you from being able to perform physical exercises.

Apple cider vinegar weight loss is much better in that regard, because vinegar has a rich content of vitamins and minerals, so it can provide both appetite reduction and weight loss and maintain your body in a healthy shape.

Acai Berry Supreme—Learn How It Can Help You

What is it?

The acai berry is a fruit of the acai palm tree which is naturally-occurring in Central and South America. It is regarded as a staple food of the Amazons for thousands of years because of its nutritional value. Acai Berry Supreme is a product of acai preparation, and is marketed as a dietary supplement.

Who makes it?

Various nutritional supplement companies have joined the wave of the acai berry popularity as a superfood. Among the brands that contain the acai berry supreme formula are Acai Berry Supreme from Meridian Supplements, Acai Supreme Plus from Nature’s GardenTM, and Acai Berry Select.

Where to get it?

Acai Berry Supreme—Learn How It Can Help YouYou can purchase the product in various online stores such as eBay and Amazon. You have to be careful though, as there have been lots of reported frauds that use the name of the product or make false claims that their products contain the acai berry formulation.


The manufacturers of the dietary supplements containing the acai berry formulation claim that the product is packed with high antioxidant levels compared to other berries, vitamins such as B, C, and E, essential fatty acids, iron, amino acids, fiber and calcium, thereby flushing out toxins from the body, promoting natural weight loss by suppressing appetite and burning fat, relieves bloating, increasing energy levels and ward off fatigue, improving skin appearance, strengthening immunity, improving blood circulation, and an overall healthy look and feel.

However, these results are not backed by clinical evidence, and since the product is a dietary supplement, it is not reviewed by and is not subject to the U.S. Food and Drug Administration regulation and approval. Furthermore, the product is contraindicated if you have known allergies or sensitivities to it. There is also very little information available on the effect of the product if taken alone as a weight loss supplement, or if other factors such as balanced diet, exercise, and other dietary cautions and restrictions need to be considered to achieve the desired results. Most acai berry supplements are being endorsed by models, therefore conveying doubt if their results were achieved by genuine use of the products.

How Much Is It?

Prices of dietary supplements that contain acai berry vary greatly, depending on the weight of the product as packaged or the number of tablets that each of the bottles contain. For instance, in, price starts from $4.77 for a bottle with 60 tablets.


Acai berry supplements are highly in demand thanks to the high-profile celebrities that endorse them, who report that the products provide quick weight loss solutions. Free two-week trials are often offered by dietary supplement websites to establish customer satisfaction of the product, as long as shipping and handling fees are paid by the customer. While many customers report about the great benefits they have experienced on the products as stated above, there are little complaints of its low points. If there are, they are usually complaints related to inefficient service of the company providing the product.