Calcium - The Key To Quick Weight Loss

Are you dieting your way to bone loss?

Are you aware that the diet you follow may be depleting your bones of essential nutrients and increasing your chances of developing osteoporosis? Popular diets may promise quick weight loss, but calcium and other important nutrients are often missing from the menu, which can lead to bone loss.

And women who consistently limit what they eat to avoid gaining weight may undermine the health of their bones, according to a study by ARS researchers in California. (1)

The study looked at the eating behavior of women between the ages of 18 and 50 and found that those classified as "restrained eaters" had significantly lower bone mineral density and bone mineral content (key indicators of overall bone strength and health) than women who said they weren't concerned about what they ate.

"Exercise and eating a well-balanced diet with adequate calcium, are two of the best ways to keep your bones strong and healthy." advise the researchers.

Calcium is not only good for your bones but can help you maintain a healthy, low fat diet too. There has been increasing media coverage about numerous studies showing that a diet rich in calcium helps reduce body fat.

Why is calcium important in weight loss?

Calcium is a fat burner. High-calcium diets seem to favor burning rather than storing fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown.

Calcium changes the efficiency of weight loss . In fact, study after study has shown that the people with the highest calcium intake overall weighed the least, and the people with the lowest calcium intake had the highest percentage of body fat. (2,3,4)

When overall calorie consumption is accounted for, calcium not only helps keep weight in check, but can be associated specifically with decreases in body fat. A low daily calcium intake is associated with greater tendency to gain weight, particularly in women. (5)

Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. (6)

Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children (7), but this was one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls.

But aren't dairy products fattening?

Some dieters consider dairy products to be fattening, but the evidence suggests the opposite is true.

Consumption of calcium-rich dairy foods can actually help to reduce and prevent obesity. Over 20 recent studies show that milk products actually contribute to weight loss.

A new study in obese adults, presented at the First Annual Nutrition Week Conference, showed that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of obesity by as much as 70 percent. (8)

The study provided clinching evidence that calcium in low-fat dairy products can help adjust your body's fat-burning machinery and help keep your weight under control.

In another study, obese subjects placed on a high-calcium diet, with yogurt as the calcium source, showed markedly greater fat loss than those on a low-calcium diet. (9)

Numerous studies have shown that dairy calcium is more effective in reducing body fat than other forms of calcium. (10)

Why does diary calcium work so well?

Researchers believe that other nutrients found in milk products act in synergy with calcium to reduce fat more efficiently.

Glycomacropeptides (found in whey proteins derived from milk) in particular, are known to create feelings of satiety and fullness and decrease food intake. (11,12,13)

Foods that are a good source of calcium include cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark-green leafy vegetables, and soft fish bones like those in canned salmon.

Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.

References:

1. April 1999; Agricultural Research magazine
2. Zemel MB et al. [2000. FASEB J 14:1132-1138.]
3. Zemel MB. 2002. [J Am Coll Nutr 21: 146S-151S.]
4. Shi H et al. [2001. FASEB J 5:291-293.]
5. Jacqmain M et al. [2003. Am J Clin Nutr 77:1448-1452.]
6. Novotny R et al. [2003. Poster Presentation, Experimental Biology Meeting, April, San Diego, CA.]
7. Carruth BR and Skinner JD. [2001. T Int J Obesity Relat Metab Disord 25:559-566.]
8. Zemel MB et al. [Obes Res. 2004 Apr;12(4):582-90.]
9. Zemel MB et al. [2003. FASEB J A1088:679.3]
10. Heaney, R.P., Davies, K.M., Barger-Lux, M.J. [Journal of the American College of Nutrition, 21(2), 2002, pages 152S-155S.]
11. Gibbs J, Young RC, Smith GP.J Comp [Physiol Psychol 1973 Sep;84(3):488-95]
12. Della-Fera MA, Baile CA, Schneider BS, Grinker JA. [Science 1981 May 8;212(4495):687-9]
13. Della-Fera MA, Baile CA. [Physiol Behav 1981 Jun;26(6):979-83]

Copyright 2004 Priya Shah

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Priya Shah is the Editor of The Glutathione Report and the webmaster of http://www.1whey2health.com
Visit Natural Weight Loss Tips for more articles, tips and resources on weight loss.
________________________________________________

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Besides just looking at yourself in the mirror and being unhappy with how you look, make some changes. It isn't nearly as difficult as you might imagine. If I told you that I know of an easier way for you to not only shed some weight but to also get an improved complexion, help the process of digesting the food you eat and help decrease symptoms you might have with arthritis or diabetes, would you be interested?

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Not like a typical fad diet that is all over the media that puts your body through over-stress just to end up a couple of pounds lighter, the detox diet actually promotes a healthy body. The detox diet will help you to use the nutrients that you take in effectively and with more efficiency Is it possible you've had IBS, constipation, or even indigestion? A good at home detoxification/detox diet can help lower problems you might have regarding those not-so-rare ailments

There are many detox diets available to everyone, that all seem to contain basically the exact same contents. The primary focus is to stay away from bad toxins for just the right amount of time. The predetermined time can go anywhere from many days to many weeks. Raising the amount of raw and organic foods will help clean your body and assist you absorb the good amino acids that you need. Most fad diets seem to last forever 'cause they're supposed to be harder working. Just because a safe detox diet isn't drawn out, doesn't necessarily mean it won't do a better job. With just about any safe detox diet you'll feel different within 48 hours. What if however, that 48 hrs. was the entire time frame to get a fast, effective whole body detox?

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Most men have a problem knowing what to buy food wise. I know because I'm one of them. I never stock my fridge and cupboards with healthy options because I don't know what to buy. Because of this i am much more likely to eat snacks that are very bad for me.

Sometimes i can't be bothered to cook so i will get fast food instead. This is a death sentence on a plate! You need to keep your cupboards stocked with the right things so that you can always cook something that you like. Here are 20 simple items that you must keep in your cupboard.

1. Water - yes water is something that comes out of a tap, but keep a jug of water handy so that you can be ready. This helps you to keep the water cold.

2. Milk - Use low fat milk where possible. You will use milk on your cereal or porridge in a morning.

3. Fruit - Fruit is very good for you, it's a lovely healthy snack food. Try eating fruit instead of crisps.

4. Carrots - Cut them up into sticks and eat them raw as a form of snack.

5. Peanut butter - This contains protein, but little fat. Put it on toast instead of using any butter.

6. Eggs - Everything has eggs in it, you need them whenever you bake anything. They also make a great breakfast, just don't fry them!

7. Yogurt - A nice refreshing snack for hot days. Yogurt can be used to make a number of different drinks and can also be used in Indian cooking.

8. Butter - use it sparingly though! You do need it for baking things

9. Lemons - If you eat seafood and fish often then you defiantly need some lemons. You can also use them to make lemonade.

10. Mayonnaise - This is high in fat so don't use it every single day. It is great to use sometimes however. Try and buy a reduced fat mayonnaise.

11. Mustard - Use this instead of mayonnaise on your sandwiches. This has virtually no fat.

12. Cheese - Don't eat chunks of the stuff, sprinkle it onto otherwise dull dishes to make them spring to life.

13. Drink - You must drink something, try drinking fruit juice and water.

14. Ginger - Fresh ginger keeps for a very long time in your fridge. Just put it in your ice box whole.

15. Bread - A sandwich is a great lunch every now and again. However bread does have a lot of carbs, so don't go crazy. Buy bread from a local bakery if possible as it has less salt in than the mass produced stuff.

16. Cans - Buy canned vegetables and fruit, they really help you out of a tricky spot if you have run out of fresh fruit and veg. Tinned food can be kept for a long time, so don't worry about it going out of date.

17. Pasta - Pasta is a quick and easy meal to prepare

18. Rice - Rice is also extremely easy to cook

19. Herbs and spice - You'll never know when you might need spices and herbs. Try buying them in bulk, the small containers are pretty expensive.

20. Cereal - Great breakfast, little preparation time full of good stuff for your body. Much better than any muffin.

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One doctor called it the "Fast Way to Health." Another called it "starvation diet."

It is very easy to lose weight by fasting. Unhealthy, and in the end counterproductive, but easy. You starve yourself, you lose weight. But, you should know what happens when you do this first.

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Here is a peak into my history of eatingdisorders.

This is the story of me...
In a few words.
You have heard it before, but still I'm different.
I am 23 right now, but I have been dealing with this for almost as long as I can remember.

when I was about 11 I didn't know how to deal with my pain and feelings. So I turned to food.
when I got home from school I turned to the
cupboards for something to chew, to eat...
To make me not think about anything else!
I did this for years. Not really knowing why I did it.
Occasionally I would try to diet and lose weight. I was flirting with the obsession of losing weight and being thin.

When I was 17 I really did it. Didn't eat for a week, lost some weight, and I was
really trapped in my own world consisting of
hiding and avoiding food. Food was my enemy, and I was spellbound 24/7. Slowly people started to notise what I was doing. I was sent to the school's doctor.

My weight went up and down. I was starving, bingeing and purging and using laxatives. After seeing the school's doctor for a year, he wanted me to be admitted to hospital. But there was no place for me.
Not for 8 months...

I stayed at the hospital for six months. Not much better when I got out... I kept losing weight that summer, and in september '04 I was admitted again.
But this time against my will! I stayed there for 8 months.

I had gained about 25 pounds, but in my head I was still anorexic. But something was better... I was actually living a bit that summer.

I started nursing-school in 2005, but I was living as an anorexic/bulimic. I was seeing a therapeut, but I lost a lot of weight again. All 25 pounds.

Since june of '06 I have been in and out of
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They say it is possible to recover! That is my only hope. That is what I am still living for! Becasue if we don't have hope, we are lost!
I can not feel the hope every day, but I have learned through therapy that I wouldn't have been alive today if not something, deep down in my heart, didn't believe it, and I had the will to survive.

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