Gut Health Blog

July 14, 2024

Looking for a Safe Liver Detox for Weight Loss?

Hi Everyone,

This article is about safe ways to detox your liver for weight loss. There are so many unsafe supplements online and crazy detox hacks on social media that are not good for your health at all.

Most liver detox and weight loss supplements have not been tested in clinical trials, and some products don’t even contain what they claim!

So, this post is about the signs that your liver needs attention, why some liver detoxes are dangerous, how to help your liver, and how to lose weight safely.

What Does The Liver Do?

How Does The Liver Become Overburdened?

Signs of an Overloaded Liver

Do Liver Detox Supplements Work?

Does Rapid Weight Loss Happen With a Liver Detox?

What is a Safe Liver Detox for Weight Loss?

What Does The Liver Do?

The liver is the second largest organ in the body and it sits under the right-hand side of your ribs. It has over 500 essential functions that help support metabolism and weight balance, immune health, digestion, detoxification, and vitamin storage.

How Does The Liver Become Overburdened?

Your liver is very efficient at detoxification but certain things make it work even harder, such as:

  • Taking several different medications.
  • Some supplements.
  • Recreational drugs.
  • Alcohol.
  • Caffeine.
  • Gut dysbiosis causes more toxins and harmful metabolites to flow to the liver.
  • Leaky gut syndrome.
  • Obesity.
  • Infections like hepatitis can cause liver damage.
  • Iron-loading Disorders like Hemochromatosis.
  • Diets high in refined fats and sugars.
  • Chemical exposure. They are everywhere! In toiletries, make-up, air fresheners, candles, detergents, furniture, and furnishings.

 

Signs of an Overloaded Liver

We each have a unique response to a sluggish liver. Here are some of the common signs you might notice when it’s time for a gentle liver detox:

  • Fatigue.
  • Poor fat digestion due to low bile production.
  • Weight gain.
  • Nausea.
  • Hot flashes. The liver is responsible for detoxifying our hormones. Sluggish liver function may contribute to hormonal symptoms like hot flashes, mood swings, and premenstrual syndrome (PMS).
  • Irregular periods.
  • Dark urine.
  • Swellings in the legs.
  • Yellow in the whites of the eyes.
  • Skin rashes and itching. Toxins can build up and cause inflammation. Itching could also indicate liver disease, so check in with your doctor.
  • Acne.

Do Liver Detox Supplements Work?

When it comes to supplements you must look past the clever marketing slogans and investigate the ingredients. Check out the brand’s website and look for research that backs up any claims they make for their products. This is important because poor-quality supplements can be harmful and may even cause liver injury.

Many people do not discuss the vitamin or herbal supplements they take with their doctor and presume that natural products will be fine. However many herbs and nutrients interact with medications and may not be safe in combination.

Does Rapid Weight Loss Happen With a Liver Detox?

Many of our Eat Burn Sleep members have lost weight quickly when following the 6-Week Reset plan. This is a gentle and nourishing way to detox your liver and kickstart sustainable weight loss. There are many nutritious foods (and treats) and no calorie counting or hunger pains.

Rapid weight loss liver detox diets composed of very few calories will cause malnutrition and ultimately, weight gain in the long term. They slow your metabolism and do not contain enough nutrients for your body to function healthily.

This is what EBS member Nicky has to say:

“After doing all the prep for the start of my 6-week reset, I was really fired up about getting my health and weight back on track.

Both my partner and I lost 3kgs in the first week!

The cost of the membership is cheaper than a gym membership and you get the monthly Masterclasses as well as an extensive library of movement videos, and weekly recipes.

I would definitely recommend this investment in your health, as the education is invaluable in helping you understand your food choices.”

Eating less does not speed up metabolism. Your body adjusts to the low calories and preserves the calories it gets. When you eat properly again (because let’s face it, calorie-counting diets are unsustainable and downright dull), the weight piles back on.

However, if you live an anti-inflammatory lifestyle that supports healthy liver detoxification, your liver will be healthier going forward. You will be full of vitality and not put your health at risk.

What is a Safe Liver Detox for Weight Loss?

The Eat Burn Sleep program starts with a beautiful, safe reset for the body that detoxifies and unburdens the liver so it can do its job. Our thousands of members have tried and tested the powerful protocol to kickstart excellent health. By week 2, you will feel incredible. By week 6, you feel ready to take on the world!

There are 300+ globally inspired recipes to choose from, plus meal plans, food lists, movement videos, and guided meditations to support healthy relaxation and restorative sleep.

Want to know more? Find out more about our membership options here.

You might also enjoy:

Why Am I Always Hungry?

Low-Calorie Foods for Weight Loss

Is Ozempic a Safe Way to Treat Obesity?

Yours in good health,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui

Author

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Continue Reading

Low-Calorie Foods for Weight Loss

Why Am I Always Hungry?

Is AG1 Supplement Good for You?

June 30, 2024

How Much Does Inflammation Affect Weight Loss?

Hi Everyone,

Are you finding it hard to lose weight?

Do those stubborn pounds refuse to budge despite diets and exercise?

Then chronic inflammation could be the problem.

In this post, I will explain how chronic inflammation affects weight loss and why the diet foods you’ve been eating may be making it harder to lose weight. Then, I’ll share my top 5 tips for lasting weight loss.

What is Chronic Inflammation?

How Does Inflammation Affect Weight Loss?

Can Ultra Processed Foods Cause Inflammation and Weight Gain?

Top 5 Tips For Lasting Weight Loss

 

What is Chronic Inflammation?

There are two types of inflammation, chronic and acute. Acute inflammation arises quickly during injury or illness – when you break a bone for example, or have a high fever with the flu. Once the injury or illness starts to improve, the acute inflammation goes down.

Chronic inflammation is when your body’s immune system keeps producing inflammatory chemicals. This can be caused by an ongoing serious illness like cancer or heart disease, or as a result of stress, weight gain, inflammatory foods, or environmental toxins.

Conditions that feature chronic inflammation include:

Crohn’s Disease, Colitis, and Diverticulitis

Diabetes

Endometriosis

Irritable Bowel Syndrome

Long Covid

Migraine

Psoriasis

Thyroid issues

As you can tell, chronic inflammation is part of many different health conditions. It’s why it can be hard to lose weight when you have an ongoing health issue. If you don’t tackle the underlying inflammation, your body will struggle to shed weight.

 

How Does Inflammation Affect Weight Loss?

Inflammation and weight imbalance have a “chicken or egg” relationship. Chronic inflammation can cause weight gain, and conversely, weight gain can cause inflammation. Behind all this is a set of complex metabolic processes:

  • Weight gain triggers hormonal changes that lead to higher levels of inflammatory chemicals like C-reactive protein and cytokines.

 

  • The resulting inflammation hampers insulin function, contributing to elevated blood glucose levels and the build-up of liver fat. This impedes insulin activity even more and sets off a feedback loop.

 

  • Weight gain and inflammation disrupt the production of leptin, a crucial hormone that regulates metabolism and appetite. Reduced leptin affects satiety signaling in the brain making it easier to overeat.

 

Can Ultra Processed Foods Cause Inflammation and Weight Gain?

In 2019, Dr Kevin Hall ran the first-ever randomized control trial exploring the effects of ultra-processed foods (UPFs). The study found that people eating a diet of UPFs ate on average 500 calories more per day and gained more weight than when they consumed a diet of unprocessed foods (Hall et al, 2019).

All these heavily marketed “diet” foods are UPFs. They are rich in artificial sweeteners, emulsifiers, high-fructose corn syrup, flavorings, and thickeners that damage your gut and worsen inflammation.

How do they do this? It’s because of the communication that happens between your gut bacteria and your brain. The billions of bacteria in your gut microbiome are sending messages to your brain based on the types of foods you eat. When you eat UPFs like diet shakes and ready meals, the gut bugs tell your brain they want more of this stuff. So, your brain keeps telling you to eat.

The problem is, these foods are devoid of any nutritional value. They give you calories, but nothing else. They lack the fiber, vitamins, minerals, and phytonutrients your body needs to thrive and survive.

The chemical additives disturb the balance of good and bad bacteria in your gut. As the bad bacteria multiply, they damage the lining of the gut, leading to increased intestinal permeability (also known as “leaky gut”) and widespread inflammation.

And as I mentioned earlier, chronic inflammation is linked to weight gain. This is how the weight gain-inflammation cycle begins.

 

Top 5 Tips for Lasting Weight Loss

So, now you know how bad these diet foods are for weight loss, it’s time to look at what you should do instead to lose weight.

Here are my top 5 tips for lasting weight loss:

– Ditch the inflammatory foods! Steer clear of ultra-processed meals and snacks, diet sodas, energy drinks, candy, doughnuts, chips, and sugary cereals.

– Stop doing workouts that raise inflammation. This is a major problem for many people. They think they need to exercise more often, or harder, to lose weight. But grueling workouts raise your stress hormones and over time, this encourages weight gain.

– Stay hydrated. Your brain struggles to tell the difference between hunger and thirst. The chances are you’re reaching for a snack when what you need is a glass of water.

– Prioritize good sleep. This is such an important step for sustaining weight loss. Find out why in How Does Sleep Help With Inflammation?

– Learn to relax. Cortisol, your main stress hormone, programs your body to store fat around your belly. This won’t shift until you learn how to relax and build your resilience to stress. Read more about this in Does Cortisol Cause Weight Gain?

 

Lose Weight With Eat Burn Sleep

The beauty of the Eat Burn Sleep program is that it combines all the different elements you need to tackle inflammation and lose weight, for good.

Our meal plans and food lists tell you exactly what to eat. The movement videos show you how to exercise without making inflammation worse, and our meditation guides help you deal with stress and manage your cortisol levels.

But don’t just take it from me, this is what our members have to say:

Ingrid says:

“I just wanted to let you know how much of an impact you have made on my life. My weight has always been between 9.7 and 10 stone, and as a result, it’s now been 8st for the last few months.

My sister is also a member and we feel like you are part of the family, you’re the one we go to for advice on almost everything!”

 

Brooke says:

“I love your “soothing workouts” and all your advice. I also wanted to let you know that when I rejoined last year, I had my physical, and my weight was 172 lbs. My physical last month was 142 lbs. Thank you so much.”

 

Dina says:

“After just one week of the 6-week reset I have lost 3.5kg. I am thrilled with the result and I look forward to losing some more!”

 

Ready to lose weight the easy way? Find out more about our membership options now.

You might also enjoy:

Why Am I Always Hungry?

Best Exercise to Lose Belly Fat

Does Cortisol Cause Weight Gain?

Yours, in health,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Yalda Alaoui

Author

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Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

Continue Reading

Is Ozempic a Safe Way to Treat Obesity?

Best Exercise to Lose Belly Fat Quickly

Is an anti-inflammatory diet good for weight loss?

June 23, 2024

Low-Calorie Foods for Weight Loss

Hello Everyone.

Do you want to lose weight and not feel hungry all the time?

Are you looking for low-calorie foods for weight loss?

This post is for you. I’m going to share 5 important things about branded low-calorie foods so you can understand exactly what they do to your body. Then, I’m going to show you some higher-calorie meals that are even better for weight loss so you can decide what to eat to lose weight.

Let’s start with the 5 important things you need to know about branded low-calorie foods.

1. Beware of Marketing. Selling Matters More Than Your Health.

2. Most Low-Calorie Foods Should Carry a Health Warning!

3. Most Low-Calorie Foods Will Lead to Even Greater Weight Gain

4. Don’t Count Calories for Weight Loss

5. Low-Calorie Foods for Weight Loss Lead to Misery

1. Beware of Marketing. Selling Matters More Than Your Health.

I started researching low-calorie products and a quick online search led me to ‘low-calorie crackers’. The first one to come up was a sweet chili flavor rice cracker with 106 calories per 25g. That’s about 6 crackers. The marketing focus is on the calories as they are written in big bold type on the label, the same size as the logo.

The label for these crackers tells you they are ‘baked not fried’, 93% fat-free, gluten-free, and are a healthy, delicious low-fat snack.

Here are the ingredients:

Rice (84.5%), Rice Bran Oil (Contains Antioxidant: Soy Tocopherols), Sugar (4.3%), Salt, Milk Powder, Hydrolysed Soy Protein, Tomato Powder, Garlic Powder, Yeast Extract, Soy Sauce Powder (Soy, Rice, Salt), Onion Powder, Acidity Regulators: Calcium Lactate, Sodium Acetates, Citric Acid, Malic Acid, Flavor Enhancers: Disodium Guanylate, Disodium Inosinate, Vinegar Flavor, Maltodextrin, Paprika Powder (0.1%), Chilli Powder (0.1%), Colouring: Paprika Extract, Anticaking: Silicon Dioxide, Antioxidant: Soy Tocopherol, Capsicum Extract.

Do these ingredients sound healthy to you? Do you have them in your store cupboard? Why does a simple cracker need to contain so many chemicals? The answer, of course, is that these crackers are an ultra-processed, highly addictive food.

Young female doctor consulting overweight woman in clinic

2. Most Low-Calorie Foods Should Carry a Health Warning!

Ultra-processed foods like this are riddled with enhancers, stabilizers, emulsifiers, and other additives. These chemicals damage your gut microbiome and cause gut dysbiosis (Song et al, 2023).

Gut dysbiosis leads to chronic inflammation, which causes obesity!

It’s no coincidence that ultra-processed foods are big business, and obesity and diseases are on the rise. Over 1 billion people in the world are obese. That includes 650 million adults, 340 million adolescents, and 39 million children!

3. Most Low-Calorie Foods Will Lead to Even Greater Weight Gain

The bad bacteria that cause obesity love these acidity regulators, flavor enhancers, and anticaking agents. They will let your brain know that they want more of this rubbish so that they can survive and wipe out your good bacteria. This is why ultra-processed foods become addictive.

These chemicals confuse the brain’s hunger-reward system. They trick you into thinking you are eating something healthy, and your body searches for fiber, vitamins, and minerals. Because these foods are nutritionally deficient, your brain tells you to keep on eating, in the hope that you will find the nutrients you need. Ultra-processed food is wiping out our natural eating habits, and the body is starving.

This is why obesity is on the rise. These chemicals are in all low-calorie, marketed foods. Bodies are getting bigger, and malnutrition is getting greater. 

But when you eat real food filled with fiber, vitamins, minerals, and phytonutrients, your body knows how to utilize it. You don’t feel constantly hungry with a nutrient-rich diet. And more importantly, you won’t become obese and inflamed.

Fat woman., Shape up healthy stomach muscle, and diet lifestyle, to reduce belly concept.

4. Don’t Count Calories for Weight Loss

The ultra-processed low-calorie rice crackers state that they are 424 kcal per 100g.

We don’t count calories here at Eat Burn Sleep, but look at what you can eat for the same number of calories as these crackers:

 

A tray of chicken bites coated in anti-inflammatory ingredients, sprinkled with herbs

A serving of our chicken nuggets @ 200g = 310 kcals.

Two glasses with coconut yogurt and strawberries on top. Mint at the side.

A serving of our Summer Pudding, 113.2 kcals.

 

A bowl of Thai red curry with red and green vegetables.

Our Red Thai Vegetable Curry 217.4 kcal

Plus:

A glass of a chocolatey-looking protein shake made with cacao, with a red and white straw in it.

Anti-craving Chocolate Shake 92kcal

Plus:

A plate with a burger and salad on it, with a dip on the side with an orange napkin and knife and fork.

Moroccan Burger 204.4 kcal

Plus:

A bowl of salad with tomatoes, quinoa, butternut squash and other vegetables in a pink and cream bowl

Butternut Squash & Quinoa Salad 268.4 kcal

 

You could use the same number of calories (or fewer!) and enjoy easily digested, genuinely healthy food that will help you lose weight and make your brain and body happy.

More importantly, look at the superpower nutrients you are putting inside your body in these quick and easy recipes:

  • Vitamins A, B1, B2, B3, B5, B6, B12, biotin, C, D, E, K, and folate.
  • Minerals like calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, and zinc.
  • Fiber to support your gut microbiome.
  • Omega 3, the essential fatty acid that helps manage inflammation.
  • All 9 essential amino acids that your body uses as building blocks for protein.
  • Anti-inflammatory, antioxidant polyphenols from colorful plant foods.

This is why EBS members are putting their weight issues and inflammatory conditions into remission and enjoying one of life’s joys: Eating delicious food. Just like Natasa:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that I previously couldn’t do because of my knee pain.

Also, all your recipes are so tasty. Thank you so much.”

Woman having great happy life, jumping for joy on the beach

Eating this way will fill you up and allow your body to function as it should. It will make your skin glow, your hair grow and shine, your eyes sparkle, and, without a doubt, make you feel full of joie de vivre!

Remember that when your gut is well-fed, your brain is too. Healthy gut bacteria regulate mood balance and our “happy” neurotransmitters like serotonin. Are there many diets out there that can say the same?

5. Low-calorie foods for Weight Loss Lead to Misery

Following a low-calorie diet and counting calories all the time will lead to misery.

Weight loss diets gain popularity because people do lose weight at the beginning. Any weight loss regime is the same, whether it is the keto diet, a low-carb diet, or a low-calorie diet.

But keeping the weight off is the challenge. I know because I have tried most of these diets myself. Have you read Is Ozempic a Safe Way to Treat Obesity?, The Dangers of a Vegan Keto Diet or Is The Keto Diet Good For Diabetes?

When you eat low-calorie, nutrient-poor foods, your body is not satiated. The chances are you will think about food all day long because you are starving yourself of essential nutrients that you need to survive.

When you binge because you are so hungry, your body will hold onto that binge food because it worries that you will starve again. And this is how yo-yo dieting starts. Starve and binge. Weight loss and then even more weight gain.

Over time, the chronic inflammation that comes from eating ultra-processed low-calorie foods leads to weight gain, digestive problems, anxiety, brain fog, and depression. It can increase your risk of Alzheimer’s, and Parkinson’s Disease. Packing your body full of these chemicals is making your mind and body ill.

Young Asian lady celebrating her achievement, successful in slimming

What to Eat to Lose Weight

If you are looking for weight loss that lasts, I suggest you stop counting calories and stay away from ultra-processed low-calorie foods. It doesn’t work as a weight loss strategy, and it is dangerous, unsustainable, and boring!

Instead, give your body the nourishment it needs to feel energized and shed weight – just like EBS member Helen has done:

“I shed 10 pounds (4 and a half kg) following the Six Week Reset.

I feel so much more balanced and lighter inside and out, plus some digestive issues have disappeared.

The EBS approach is considered gentle and scientifically backed. I’m actively trying to maintain my now thriving gut health ‘garden’ as much as I can, limiting the damage it does in social eating situations.

I’ve never been a great cook, but I find the recipes so easy and filling. My favorites so far are chicken nuggets, zucchini bread, and chicken sausage shakshuka.

Plus, there are options for those of us with a sweet tooth or who can’t face savory protein for breakfast, which doesn’t happen on many healthy eating plans. Thank you, Yalda!”

 

Ready to lose weight and never feel hungry again? Find out more about our membership options now.

You might also enjoy:

Why Am I Always Hungry?

Best Exercise to Lose Belly Fat

Is AG1 Supplement Good For You?

Make every day count in terms of health and happiness. I hope your day is full of both.

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui

Author

Eat. Burn. Subscribe.

Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

Continue Reading

Looking for a Safe Liver Detox for Weight Loss?

Why Am I Always Hungry?

Is AG1 Supplement Good for You?

June 02, 2024

Why Am I Always Hungry?

Hi Everyone,

Are you always hungry and never feel full? Feeling constantly hungry can be confusing and frustrating, especially if your doctor is advising exercise and weight loss.

Maybe you’re exercising a lot and not losing weight. Maybe you’re eating low calorie foods that never fill you up.  Or maybe you graze all day and just want to know why your appetite is never satisfied.

In this post, we will explore a huge factor contributing to excessive hunger, and I will tell you how to fix it!

Can’t Stop Eating All Day?

Why Do I Never Feel Full and Am Always Tired?

Diet Affects Sleep

How Sleep Affects Metabolism

How Can You Improve Your Sleep?

Can’t Stop Eating All Day

There are several reasons why you can’t stop eating all day:

  • You are not eating or absorbing enough nutrients. Every day, your body needs a certain amount of protein, carbohydrates, fats, vitamins, and minerals. If you are not eating enough, or have digestive problems that affect nutrient absorption, you will still feel hungry. This is your body telling you that it needs more nutrients. Our food lists are designed to provide all the nutrients you need and our meal plans will help you feel satisfied and full.
  • Emotional eating. Are you bored, stressed, or locked into unhealthy habits? I share tips on how to deal with Emotional Eating in the Masterclass Lives series.
  • Eating too quickly. Take time to enjoy your meals. Sit at a table away from your desk or the sofa and switch off the TV. Listen to calming, relaxing music if you don’t like silence. Put your phone out of reach while you eat. And most importantly, chew each mouthful thoroughly as this helps your stomach to know when it is full.
  • You are not getting quality sleep! This can easily make you feel hungry all the time. Let’s find out why sleep is so important for feeling full.

 

 

Why Do I Never Full and Always Feel Tired?

If you have had medical conditions ruled out by your doctor and you can’t stop eating and feel tired all the time, you are most likely not getting enough sleep.

Several things happen when you don’t get enough sleep:

  • Your gut microbes can’t carry out their nightly “gut housekeeping” activities to maintain a healthy digestive system.
  • Cortisol levels rise. This helps your body handle the stress caused by lack of sleep but it also disrupts blood sugar balance, digestion, and gut bacteria.
  • Human Growth Hormone (HGH), which keeps lower body fat levels, is dysregulated.
  • You produce more of the hunger hormone, ghrelin, and less of the fullness hormone, leptin. No matter what you eat you don’t feel full!
  • You feel tired and less able to exercise so you have less energy expenditure. All those extra calories lead to more weight gain.
  • You have less resistance to oxidative stress, which increases chronic inflammation.

 

How much sleep do I need?

Experts recommend between 7 and 9 hours of sleep for an adult.

There is a rare collection of people with a specific gene (1% of the population has DEC2) that can survive on 6 hours of sleep. But this is a very rare gene and the majority of adults need 7-9 hours of sleep to stay healthy.

 

Diet Affects Sleep

Firstly, lose the ‘diet’ mindset and embrace ‘nutrition’ instead.

These days, people have diets with a lot of processed carbohydrates, fats, and protein but are not getting the vitamins and minerals essential for health.

We can have bigger bodies but be starving on the inside – which will not help us sleep. If you have the right vitamins and minerals, you are full. When your body is satisfied nutritionally, you are more likely to sleep better.

Not having enough of the right nutrition could cause insomnia, which puts you in a spiral of sleep deprivation and undernourishment. This cycle makes your body more susceptible to chronic inflammation and disease.

 

How Sleep Affects Metabolism

Our bodies run on a circadian rhythm – an internal 24-hour clock. We have rhythms and patterns for sleep, movement, concentration, digestion, cell repair, brain function, and more!

When we live in harmony with these rhythms, we give ourselves the best chance of being healthy. But when we stay up late staring at screens, snacking on junk food, and not getting enough daily movement or daylight then we disrupt this rhythm and trigger health problems.

If you don’t give yourself the opportunity for 7-9 hours of sleep each night, you disrupt your internal body clock. Studies show that sleep deprivation leads to metabolic dysregulation. This presents as weight gain (usually around the belly), food cravings, poor blood sugar regulation, and inflammation. Chronic sleep deprivation is recognized as a significant contributor to the rise of type 2 diabetes – and it can be avoided.

 

EBS Members

Check out the article on Insomnia in the Personalized Advice section. Remember that on the 15th of every month, we bring you a new comprehensively researched article in the Personalized Advice section. Do get in touch if there is a specific condition you would like to see us cover. 

 

How Can You Improve Your Sleep?

The first step is to look at your diet. The Eat Burn Sleep anti-inflammatory diet and lifestyle is proven to optimize mental and physical health and promote sound, quality sleep.

This is what EBS member Jocelyn has to say about the program:

“I’ve suffered insomnia since February and I’ve tried everything under the sun, all the medications, acupuncture, Traditional Chinese Medicine, and nothing worked until my friend introduced me to EBS. It’s been a bit less than 3 weeks and I’ll admit I have cheat days… and my sleep is back to 70%.

I see it as a silver lining as I had never heard of chronic inflammation before, so this 2 month’s insomnia experience has made me a lot more health-conscious and opened my eyes to so many things!”

Our food lists and meal plans ensure you never feel hungry and get all the nutrients you need. You will never be reaching for food all day long again!

And, our Movement Videos and Meditation Guides will help you move each day and relax properly, ready for a good night’s sleep.

Here are a couple of teaser dishes to get you inspired:

Savory Rosemary & Chives Paleo Bread Rolls

Slow Cooker Oxtail & Vegetables.

 

Want to know more? You can check out our membership options here and find more sleep talk in:

What Happens If You Don’t Sleep

Weight Loss & The Link to Sleep

The Benefits of Sun Exposure.

 

I wish you excellent health and a great day,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui

Author

Eat. Burn. Subscribe.

Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

Continue Reading

Looking for a Safe Liver Detox for Weight Loss?

Low-Calorie Foods for Weight Loss

Is AG1 Supplement Good for You?

May 26, 2024

Is Ozempic a Safe Way to Treat Obesity?

Hi Everyone,

I hope you are well. Today, I want to talk about the diabetes drug Ozempic. It’s one of the big social media topics at the moment because people are using it for weight loss.

However, there are significant health risks to taking prescription medicine for a health condition if you don’t have that condition and without your doctor’s approval. People are buying Ozempic from online pharmacies and unregulated websites, leading to a shortage of the drug for diabetics who desperately need it.

So let’s dive into this topic and see whether Ozempic is a safe way to treat obesity and weight loss, and what the natural alternatives are.

What is Ozempic?

Side Effects of Ozempic

Is Ozempic Dangerous for Weight Loss?

Can Ozempic Affect Fertility?

Long-Term Effects of Weight Loss Injections

Does Lack of Sleep Cause Weight Gain?

Is Obesity a Chronic Disease?

How to Manage Obesity Naturally

What is Ozempic?

Ozempic is one of the brand names for semaglutide, a glucagon-like peptide 1 (GLP-1)  receptor agonist. The other well-known brand name is Wegovy.

In 2017 the FDA approved the use of Ozempic as an adjunct to diet and exercise to improve glycaemic control in adults with Type 2 Diabetes. It helps diabetics feel full and reduces their appetite but it is important to note that Ozempic isn’t approved as a weight loss medication.

On the other hand, Wegovy (also semaglutide) is approved as a weight loss drug. However, neither Ozempic nor Wegovy are designed to be used by people who only want to lose a small amount of weight.

Side Effects of Ozempic

Any doctor will tell you that medication has side effects. Doctors weigh up the pros and cons of a medication based on your medical history and the potential benefits to your health. Ozempic is only for patients with Type 2 Diabetes and must be used under medical supervision. It is not meant to be a temporary drug or for people who want to lose a few pounds.

The common side effects, according to Ozempic’s official website are:

  • Nausea
  • Vomiting
  • Stomach pain
  • Acid reflux
  • Headache
  • Dehydration
  • Diarrhea
  • Dizziness
  • Cramping
  • Constipation

 

These side effects can kick in within hours of Type 2 diabetics starting the drug which is why the dosage is gradually increased under medical supervision.

There is also a warning about the risk of possible thyroid tumors, including cancer. GLP-1 receptor agonist drugs like Ozempic are known to cause thyroid C-cell tumors in rodents. The manufacturers of Ozempic say that the risk of this happening in humans is as yet “undetermined” and only time will tell now that more people are using the drug.

They also warn against using Ozempic if:

  • You or anyone in your family have ever had Medullary Thyroid Cancer (MTC) or Multiple Endocrine Neoplasia type 2 (MEN 2)
  • You are allergic to any of the ingredients in Ozempic. Severe hypersensitivity reactions (anaphylaxis, angioedema) have been reported in patients treated with Ozempic.

They then list even more severe potential side effects:

  • Inflammation of your pancreas (pancreatitis). Their website states that you should stop taking Ozempic if you have severe pain in your stomach, with or without vomiting. Ozempic has not been studied in patients with a history of pancreatitis.
  • Vision changes.
  • Low blood sugar (hypoglycemia).
  • Kidney problems (kidney failure). As stated on their website, there have been post-marketing reports of acute kidney injury and worsening of chronic renal failure in patients treated with GLP-1 receptor agonists. Some of these are reported in patients with no known underlying renal disease. Most reported events occurred in patients who had experienced nausea, vomiting, diarrhea, or dehydration.
  • Serious allergic reactions.
  • Gallbladder problems.

This is why you need to be under medical supervision if you take Ozempic or Wegovy. Doctors who understand the physiology of semaglutide and know your medical history should be the only people prescribing these drugs.

 

Is Ozempic Dangerous for Weight Loss?

As I’m sure you’ve realized by now, the risks of taking Ozempic for weight loss are not worth it.

One final point about side effects: Medicine.gov lists all of the precautions about semaglutide, the ingredient in Ozempic, and has added:

You should know that your mental health may change in unexpected ways, and you may become suicidal while you are using semaglutide injections for weight loss.

Why put your health at such serious risk when there are easier ways to lose weight? Also, when you stop using the drug, the weight piles back on. It is not a long-lasting, sustainable solution.

To achieve lasting, healthy weight loss results, you need to abandon the idea of a “magic pill” and embrace holistic health.

Weight loss isn’t just a simple matter of cutting calories. It requires knowing what to eat, how to move, and how to deal with negative thoughts that sabotage your weight loss efforts.

This is what the Eat Burn Sleep platform is about. We have food lists, meal plans, movement videos, guided meditations, health Masterclasses, and more, all designed to support you on your weight loss journey.

 

Can Ozempic Affect Fertility?

No one knows yet if Ozempic affects human fertility or pregnancy, but the manufacturers advise stopping the drug two months before a planned pregnancy.

Animal studies reveal why. In a combined fertility and embryo development study using rats, small doses were given to male and female rats before mating. The offspring had reduced growth and fetal abnormalities in heart and blood vessels, cranial bones, vertebrae, and ribs. In studies using rabbits, pregnant rabbits experienced early pregnancy losses along with increased fetal kidney, liver, and skeletal abnormalities.

 

Long-Term Effects of Weight Loss Injections

Your doctor will advise you about all the effects of weight loss injections.

Studies show that stopping weight loss drugs, injections, and other weight loss regimes will likely lead to regaining weight within a few months. It stops intuitive eating, so you do not know when to eat and when you are full, which also affects other areas of your health, like sleep.

 

Does Lack of Sleep Cause Weight Gain?

Yes! Not getting enough good quality sleep will hamper weight loss. Sleep is essential for your body to regulate hunger hormones and appetite. Lack of sleep makes you prone to cravings, overeating, and fatigue. I talk about this topic more in Weight Loss & The Link to Sleep.

 

Is Obesity a Chronic Disease?

Obesity is a chronic inflammatory condition that can be managed naturally and safely without injections and extreme weight loss regimes. Millions of people struggle with obesity because of highly addictive ultra-processed foods that promote weight gain and inflammation. It takes more than an injectable drug to deal with this issue, which is why we have so many weight loss success stories here at Eat Burn Sleep.

Weight loss can occur quickly on EBS – and it lasts. The only side effects are more energy, comfortable digestion, no cravings, and excellent mental well-being! This is why our program is used and recommended by doctors and medical professionals all over the world.

But don’t just take my word for it. Check out our members’ reviews from people like Kirstin:

“The movement videos really help my energy levels. My immune system has improved, less of the dreaded colds.

Working with young kids I’m constantly surrounded but I’ve been on top form the last year and fought off anything relatively quickly.

Gobsmacked at how quickly I got pregnant as I wasn’t even sure it was even possible.

My skin is clear and fresh not to mention the weight loss of 15kg and rediscovering my wardrobe! My mental health has improved too!”

 

How to Manage Obesity Naturally

Optimum gut health is the foundation of the EBS approach. It is essential for weight loss because the microbes in your gut regulate appetite and weight balance. Gut microbes can be modulated positively or negatively by different lifestyle and dietary factors and can even ‘turn off’ any hereditary links to obesity (Cuevas-Sierra et al., 2019).

Our food lists and meal plans are designed to nourish your gut flora and keep you energized and satisfied. Snack options are included if you want to snack but the meals are so filling you probably won’t want to!

Try these recipes that aid weight loss (when eaten as part of a varied anti-inflammatory diet, daily): Egg Muffins: Sweet Potatoes, Carrots & Chives, Paleo Energy Bars, and Chicken Tagine With Preserved Lemons.

You will be amazed at the transformation!

Take a look at the program and check out our membership options now.

You may also want to read:

Why Am I Always Hungry?

How to Lose Weight For and During Holidays

Best Exercise to Lose Belly Fat Quickly

As always, I wish you excellent health and a wonderful day!

Yalda x

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui

Author

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How Much Does Inflammation Affect Weight Loss?

Best Exercise to Lose Belly Fat Quickly

Is an anti-inflammatory diet good for weight loss?

May 19, 2024

Best Exercise to Lose Belly Fat Quickly

Hi Everyone!

How can I flatten my tummy? I get asked this question a lot, and I’m pleased to say that my answer never fails!

Every week, I receive testimonials from members saying they cannot believe their weight loss and the difference in their body shape. This is why I’m writing this article about how you can lose belly fat quickly and get a flat tummy.

Best Exercise to Lose Belly Fat and Flatten Your Tummy

What Exercise Should You Do Every Day to Lose Belly Fat?

How To Flatten Your Tummy Quickly

Best Exercise to Lose Belly Fat and Flatten Your Tummy

Before we dive into the exercises, I need to explain the different types of fat we all have. There are two main types:

Subcutaneous fat is the fat lying just underneath your skin. It is usually harmless and helps regulate body temperature and protect your bones from injury.

Visceral fat lies much deeper in your abdominal cavity. It can build up around your stomach, liver, kidneys, intestines, and inside your arteries. This type of fat behaves in a different way to subcutaneous fat. It releases pro-inflammatory chemicals and hormones, increasing your risk of systemic inflammation, insulin resistance, Type-II diabetes, and heart disease.

Women who have had children are more prone to visceral belly fat than women who haven’t. And when a woman reaches menopause, the drop in estrogen encourages more fat deposition in the belly area – regardless of whether you have had kids or not.

However, both men and women of all ages can reduce the risk of visceral fat build-up by eating foods that do not contribute to belly fat (and some of it is surprising) while doing exercises to strengthen and tone the abdominal muscles.

The key here is consistency. If you want to see positive results, you have to build healthy habits that last.

Trends in exercises and exercise machines for losing belly fat and flattening your tummy come and go. They are not all good for your body. Many trendy exercises can inflame your body, increasing your risk of disease. And some exercises may be fine when you are young but less suitable as you age. For example, I was a runner until my physiotherapist put me off by asking if I wanted joint and bladder issues!

 

What Exercise Should You Do Every Day to Lose Belly Fat?

Forcing yourself through a grueling exercise routine for an hour every day to lose belly fat isn’t as effective as any gentle movements in the movements section.

Prolonged, intensive exercise has other drawbacks too. Some studies show that high-intensity exercise releases endorphins linked to increased negative feelings and pain. This could be one of the reasons why many people dread this sort of daily exercise and quickly abandon it.

To reduce belly fat and focus on flattening your tummy, start the 6 Week Reset as soon as you can and do these exercises every day:

19-minute Stretch For Digestive Issues

19-minute Core Fire & Body Strength

22-minute Glutes & Core

25-minute Bloat & Digestion

31-minute Powerful Core & Glutes

34-minute Arms, Abs & Glutes

26-minute Yoga & Pilates

I recommend measuring yourself today and again next week to see the difference!

If you do this you cannot go wrong in your quest to reduce belly fat and flatten your tummy.

These powerful movements are easy to follow but do not have you breaking into hot sweats. They are not jarring to your joints and bones so there is no risk of creating future joint issues. Check out the ones with meditations. They are so nourishing to the mind, body, and soul.

How To Flatten Your Tummy Quickly

Start the 6-Week Reset as soon as possible, like today. The 6-week Reset tells you what to eat each day and when to incorporate the exercises and meditation practices. Our Red List of foods identifies the foods that contribute to belly fat. Stick with the Green List foods, with occasional treats from the Orange List and you will be successful!

Follow the daily movement plans and focus on the exercises that develop core strength and tone your abdominal muscles. Get out for a walk as often as you can too. Walking complements the EBS lifestyle, helping you reduce belly fat and gain muscle. I love walking, and I share my reasons why in this article: 10 Reasons to Walk.

Even a 12-minute Morning Wake-up will do wonders to get you started. As long as you enjoy plenty of the anti-inflammatory foods and drinks listed in the Lifestyle Guide, you will never be hungry.

Sleep and Weight Loss

Remember that you will also sleep better when you follow the Eat Burn Sleep program. Good quality sleep is crucial for healthy weight balance and there are many studies to prove this.  Overall, adults who have 7- 8 hours of good quality sleep a night have less visceral belly fat than someone who only has 5 hours or less.

Read more about it in this post: Weight Loss & the Link to Sleep.

You can age well and have a flat tummy. And it’s never too late to start working toward this. Weight gain can be safely turned around with the right foods, movement, and relaxation. I do all of the above and am in the best shape ever. I don’t do anything extra!

But don’t just take my word for it. Check out our members’ reviews from people like Ingrid, Selima, and Julie…

“EBS not only helped me mentally, but it also gave me the push I needed to finally take control of my drinking. I used to love a drink at the end of a busy day, but it got so easily out of hand for me and I felt so well by following the lifestyle that I decided I didn’t need to do it anymore. That was last June and I’ve never felt better.

My weight has always been between 9.7 and 10 stone and as a result, it’s now been 8st for the last few months.” Ingrid

I can’t thank you enough for all the goodness you’ve brought to my life. Feeling so good after a three-year burnout and three kids, thanks to your food and motivational insights. Plus, 10 kilos down with very little effort postpartum!

Thank you!!!” Selima

“I am so impressed with what the EBS lifestyle has done for my body. My husband, family, and friends have all noticed as well. Nearly 5 months later and weighing a healthy 12lbs less than when I started, I love it!” Julie

 

Do you want results like these? Get started on your flat belly TODAY! Take a look at the program and check out our membership options now.

Once you’ve joined, you can catch the Masterclass Lives on How to Stay Fit Beyond 35, Perimenopause & Menopause Weight Loss, How to Get Rid of Cravings and Emotional Eating.

You might also enjoy:

Does Cortisol Cause Weight Gain?

How Much Does Inflammation Affect Weight Loss?

Is AG1 Supplement Good For You?

 

With love for your weight loss journey,

Yalda x

Yalda Alaoui

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

 

Yalda Alaoui

Author

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Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

Continue Reading

How Much Does Inflammation Affect Weight Loss?

Is Ozempic a Safe Way to Treat Obesity?

Is AG1 Supplement Good for You?

July 07, 2024

The Ultimate Liver Detox

Hi Everyone!

Detox is a general buzzword at this time of the year for kickstarting weight loss.

I am often asked “Do I need to detox?”, “Which detox should I do?” and “Is detoxing safe?”

This article will answer these questions and help you decide whether a detox is right for you.

How Does Detoxification Work?

Is It Necessary to Detox?

What Are the Benefits of a Liver Detox?

Are Extreme Detoxes Good for Weight Loss? 

What Are the Side Effects of a Liver Detox?

What is the Ultimate Liver Detox Program?

 

How Does Detoxification Work?

Your body detoxifies toxins and waste products 24/7 through your lungs, liver, and kidneys. These organs never rest and if something goes wrong with any of them, you can become seriously ill.

Liver detoxification processes turn fat-soluble toxins into water-soluble compounds to be eliminated by the kidneys in urine or through bile that goes to the bowel. There are 3 phases to liver detoxification: Phases I, II, and III.

Phase I, II, and III of detoxification

Phase I: Toxins arrive in the liver ready to be handled by enzymes belonging to the P450 cytochrome family. These enzymes carry out chemical processes like oxidation, reduction, and deamination to prepare the toxins for Phase II.

Phase II: Once the toxins are converted into water-soluble metabolites, the liver conjugates them (i.e. binds them to another substance) so they can be excreted via Phase III.

Phase III: Toxins travel to the kidney for excretion in urine, or the gallbladder for excretion in bile. Good hydration is essential for Phase III to work properly.

Your liver works hard all day every day but it has to work even harder to handle things like alcohol, Ultra Processed Foods, cigarette smoking, pollution, and environmental toxins.

Is It Necessary to Detox?

If the body is detoxifying 24/7, why do we need to do a “liver detox”?

From a naturopathic perspective, a detox is about cutting back on the things that can impair our detoxification pathways such as alcohol, smoking, and junk food, and giving ourselves more of the nutrients that support healthy, efficient detoxification. These include B vitamins and antioxidants like vitamins C and E, zinc, and glutathione.

You might want to detox after an indulgent celebration like Christmas, or a vacation. Or you could follow the seasons and detox in Spring and Autumn – the traditional times of year for change and renewal.

Signs that it could be time for a liver detox include:

  • Digestive issues like poor fat metabolism
  • Dark urine
  • Body aches and pains
  • Headaches
  • Skin rashes and itches
  • Nausea
  • Fatigue
  • Intolerance to smells
  • Mood swings

 

What Are the Benefits of a Liver Detox?

Following a safe, nourishing detox plan can give you:

  • Better energy levels
  • Better concentration and mental clarity
  • Comfortable digestion
  • Clearer skin
  • Better sleep
  • Sustainable weight loss

 

The Eat Burn Sleep 6-Week Reset is the perfect detox plan. Many members notice benefits within a couple of weeks, like Dina for example who says:

“After just one week of the 6-week reset I have lost 3.5kg. I am thrilled with the result and I look forward to losing some more!”

Are Extreme Detoxes Good for Weight Loss?

The answer to that is no!

Extreme detoxes cause harm and lead to more weight gain in the long run. Your body needs a wide range of nutrients every day to maintain your organs and create energy for living. Restrictive extreme detox diets don’t provide enough nutrition and cause incredible stress to your digestion, liver, and hormones, leaving you worse off than before.

What Are the Side Effects of a Liver Detox?

When you start eating better foods mindfully and cutting out inflammatory junk food your body can be shocked. Depending on your toxic overload, it happens around the third day of the Six Week Reset in the Eat Burn Sleep program.

This is known as the healing crisis and is a sign that your body is in withdrawal from refined sugar and opioid compounds found in wheat and dairy.

You might experience headaches, brain fog, and fatigue for a few days. Your gut microbiome, which will have grown the wrong kind of bacteria, will scream at you to have some sugar or other inflammatory food.

The wonderful thing is that this is just part of the healing process of a liver detoxification program and won’t last for too long.

What is the Ultimate Liver Detox Program?

The best liver detox program is filled with delicious foods and drinks, mindful movement, and gentle relaxation practices. You will feel amazing when you have nurtured yourself through it.

My Six Week Reset program eases you through this process and lists science-backed activities to support your liver detoxification for long-term results.

It’s a glorious feeling when you are through to the other side and are reminded that you are stronger with higher energy levels – just like EBS member Brooke:

“I love your “soothing workouts” and all your advice. I also wanted to let you know when I rejoined last year and had my physical my weight was 172 lbs. My physical last month was 142 lbs. Thank you so much.”

 

Ready to discover the ultimate liver detox? Find out more about our membership options now.

You might also enjoy:

Why Am I Always Hungry?

Low-Calorie Foods for Weight Loss

Podcast on Spotify: Mindset Tips for Long-Term Health

Podcast on Apple: Mindset Tips for Long-Term Health 

 

Have a fantastic day,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui

Author

Eat. Burn. Subscribe.

Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

Continue Reading

How Much Does Inflammation Affect Weight Loss?

Is Ozempic a Safe Way to Treat Obesity?

Best Exercise to Lose Belly Fat Quickly