After all, what do you need to lose weight?

Afinal o Que é Preciso Para Emagrecer?

Losing weight and/or maintaining a healthy weight - the eternal "problem" we face today, which motivates so much search for solutions and new ways of managing weight. 68% of the Portuguese population is overweight, and this condition goes far beyond aesthetics, especially in those who reach levels of adiposity (or accumulation of body fat) categorized as obesity. Obesity has several negative effects on health - including, it is estimated that obese individuals reduce their average life expectancy by 14 years. The presence of obesity is the cause of several diseases, including type 2 diabetes, ischemic heart disease, ischemic or hemorrhagic stroke.

The big question: how to lose weight? The answer is simple and complex at the same time - practicing a calorie deficit, that is, ingesting fewer calories than we burn. Simple? In theory yes, in practice not so much - this is because our food intake depends on countless factors, and in today's society we find several obstacles to a healthy diet adjusted to our goals - from stress (and potential increase in emotional hunger), lack of time for meal preparation, high availability of high-calorie foods, among others.

In this sense, there is a lot of interest in everything that makes it easier for us to adhere to a plan that includes a calorie deficit. In addition to the nutritional strategies that we can apply in consultation to minimize appetite and allow greater adherence to the defined eating plan, there are two compounds that have been studied in this regard - cider vinegar and ginger extract.

Studies in animal models suggest that the administration of cider vinegar reduces the levels of total cholesterol, triglycerides, LDL cholesterol and the atherogenic index in obese people, also having a positive impact on the level of oxidative stress. Daily consumption of cider vinegar also appears to have a beneficial effect on controlling glycemia and lipid profile in patients with type 2 diabetes. Studies in mice also show the potential of cider vinegar as a satiety agent.

As for ginger extract, studies suggest that it may act as a modulator of obesity through several mechanisms - increased thermogenesis (or the body's energy expenditure), increased lipolysis (breakdown of fat cells), inhibition of fat absorption at the level intestinal and appetite control. More recent studies also suggest the epigenetic effect of ginger extract - it is thought that regular intake of this compound "modulates" gene expression in order to promote the reduction of appetite and maintenance of a healthy weight.

Therefore, both compounds can be good aids in weight loss processes. But don't be fooled if you think they work miracles! To lose weight it is necessary to be in a calorie deficit and this has to be personalized and integrated into a dietary plan that is feasible, adapted to the routine and that gives us pleasure. This is a topic that my entire team and I work on in consultation, having monitored more than 1500 patients around the world. Our goal is to simplify and completely personalize your diet, so that you reach your goal, always maintaining a healthy diet.

Find out more at alexandraspisconutricao.pt or contact us via Instagram .

Article written by:
Alexandra Salvador Pisco, nutritionist 3464N. Graduated in Dietetics and Nutrition, master in Human Nutrition and Metabolism, certified in Low-FODMAP diet and with advanced training in the areas of women's health (PCOS, Endometriosis and Fertility), intestinal microbiota and gastrointestinal nutrition. It works in the areas of weight loss, optimization of intestinal function and fertility. Founder of the "Conscious Nutrition" method, applied by a team of 5 nutritionists, operating in an online model.

Sources:
- SPEO; The cost and burden of overweight and obesity in Portugal; 2021:
- Kitahara CM, et al. Association between class III obesity (BMI of 40-59 kg/m2) and mortality: a pooled analysis of 20 prospective studies. PLoS Med. 2014 Jul 8;11(7):e1001673. doi: 10.1371/journal.pmed.1001673. PMID: 25003901; PMCID: PMC4087039. :
- Center for Evidence-Based Medicine Studies (CEMBE), Evigrade-IQVIA and Portuguese Society. Study of Obesity (SPEO). Study “The Cost and Burden of Excess Weight and Obesity in Portugal”. October 2021:
- Halima BH, Sonia G, Sarra K, Houda BJ, Fethi BS, Abdallah A. Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats. J Med Food. 2018 Jan;21(1):70-80. doi: 10.1089/jmf.2017.0039. Epub 2017 Nov 1. PMID: 29091513. :
- Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w. PMID: 34187442; PMCID: PMC8243436. :
- Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH. The improving effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial. Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786. doi: 10.3389/fcdhc.2023.1288786. PMID: 38028980; PMCID: PMC10679383. :
- Bouderbala H, Kaddouri H, Kheroua O, Saidi D. Effet anti-obésogène du vinaigre de cidre de pomme chez le rat soumis à un régime hyperlipidique [Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet]. Ann Cardiol Angeiol (Paris). 2016 Jun;65(3):208-13. French. doi: 10.1016/j.ancard.2016.04.004. Epub 2016 May 18. PMID: 27209492. :
- Ebrahimzadeh Attari V, Malek Mahdavi A, Javadivala Z, Mahluji S, Zununi Vahed S, Ostadrahimi A. A systematic review of the anti-obesity and weight lowering effect of ginger (Zingiber officinale Roscoe) and its mechanisms of action. Phytother Res. 2018 Apr;32(4):577-585. doi: 10.1002/ptr.5986. Epub 2017 Nov 29. PMID: 29193411. :
- Al Asoom L, Alassaf MA, AlSulaiman NS, Boumarah DN, Almubireek AM, Alkaltham GK, Alhawaj HA, Alkhamis T, Rafique N, Alsunni A, Latif R, Alsaif S, Almohazey D, AbdulAzeez S, Borgio JF. The Effectiveness of Nigella sativa and Ginger as Appetite Suppressants: An Experimental Study on Healthy Wistar Rats [Response to Letter]. Vasc Health Risk Manag. 2023 Nov 20;19:753-754. doi: 10.2147/VHRM.S447262. PMID: 38025515; PMCID: PMC10675636.

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