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121 " This may help explain why sugary drinks have been blamed as perhaps the single largest driver of the obesity epidemic,4856 accounting for at least one-fifth of the weight gained between 1977 and 2007 in the United States.4857 By the year 2000, Americans were drinking an estimated 190 calories a day of sweetened beverages.4858 "
― Michael Greger , How not to diet
122 " I’d recommend sticking with more common culinary-type doses, like two tablespoons a day, which is considered safe. "
123 " Comparing the absorption of fat from peanuts to the exact same number of peanuts ground into peanut butter, you flush more than twice the amount of fat down the toilet when you eat the peanuts themselves. "
124 " In the Harvard cohorts, the categories of berries and apples/pears appeared to stand out on the fruit side in terms of foods associated with the most weight loss, and cauliflower and tofu/soy did so on the vegetable side. "
125 " Obese individuals randomized to just about four teaspoons of yacon syrup a day for 120 days lost nearly four inches off their waists and more than thirty pounds, whereas those on the placebo syrup gained weight.2674 "
126 " To amp AMPK, I recommend trying two teaspoons of vinegar with each meal. You might be thinking, Wait—vinegar for breakfast? Those aghast at the thought of drizzling vinegar on their oatmeal may have never heard of chocolate vinegar, strawberry vinegar, or any of the dozens of other exotic flavors out there. "
127 " Interventional studies putting around three to six cups’ worth of daily green or oolong tea to the test showed an average metabolic boost of about one hundred calories a day, shaving off three butter pats’ worth of extra fat every day. "
128 " Under stress, we tend not only to eat more food but worse food, and we seem to deposit more fat in the worst place, in and around our abdominal organs. "
129 " That is one reason most of the spotlight has been on green, white, and oolong teas, as they have about five times more EGCG than black tea. "
130 " One such study tried giving people with metabolic syndrome placebo or actual garlic tablets adding up to a half teaspoon of garlic powder a day. And it worked, resulting in a drop in both weight and waistlines within six weeks.2285 A half teaspoon of garlic powder costs less than four cents. What about trying garlic supplements, like the fancy aged garlic extract ones you may have seen advertised. No weight-loss benefits were found.2286 "
131 " The most pro-inflammatory food components are saturated fat and trans fat. Essentially, the top five sources of saturated fat in the United States are cheese, desserts like cake and ice cream, chicken, pork, and then burgers. "
132 " When you eat spaghetti, you get a gentle rise in blood sugars.4898 If you eat the same amount of wheat baked into bread form, however, you get a big spike in blood sugars. "
133 " Individuals were randomized into one of three breakfast conditions—oatmeal made from quick oats, the same number of calories of Frosted Flakes, or just plain water—and then the researchers measured how much the subjects ate for lunch three hours later. Unsurprisingly, those who had eaten the oatmeal felt significantly fuller and less hungry after a few hours and indeed went on to eat significantly less lunch. Overweight participants in the oatmeal group ate less than half as many calories at lunch, hundreds of fewer calories compared to the other groups. How did the cereal group fare? The breakfast cereal was so unsatiating that the Frosted Flakes group ate as much lunch as the breakfast-skipping water-only group.4902 It’s as if the cereal group hadn’t eaten any breakfast at all. "
134 " What’s the healthy waistline cutoff? 499 Increased risk of metabolic complications starts at an abdominal circumference of 31.5 inches in women and 37 inches in most men, but closer to 35.5 inches for Chinese, Japanese, and South Asian men. "
135 " frontloading one’s calories earlier in the day with a prolonged nightly fast has been associated with significant weight loss over time, leading the researchers to conclude: “Eating breakfast and lunch 5–6 h[ours] apart and making the overnight fast last 18–19 h[ours] may be a useful practical [weight control] strategy. "
136 " the halfway point between the top of the hip bones and bottom of the rib cage appears to be the most effective at tracking changes in visceral fat over time.505 "
137 " They aren’t smaller in general, though: Vegetarian boys and girls measure up to be about an inch taller than their “omnivorous classmates.”1798 They just aren’t as wide. "
138 " study when chewing a bite thirty-five times was shown to beat out chewing only ten times and resulted in 12 percent fewer calories eaten at a meal. "
139 " Ketogenic diets are also not recommended. When you think of the ideal attributes of a diet for weight control—safe, effective, protective, healthful, wholesome, sustainable, nutritionally complete, and life-extending—typical keto diets guarantee none of them. "
140 " Within eight weeks, those in the green tea group were down an average of ten pounds compared to about four pounds in the placebo group. Given the identical diets and no significant change in exercise, this suggests the primary green tea benefit is from burning more calories, which was confirmed by calorimetry. The green tea resulted in a significantly higher resting metabolic rate. "