complex carbs

Complex Carbs vs. Simple Carbs

Because of food manufacturer marketing strategies that oversimplify the low carb diet, carbohydrates have been demonized. But just as there are healthy and unhealthy types fats, there are also healthy (i.e., complex carbs) and unhealthy (i.e., simple carbs) types of carbs. Below is a breakdown of the types of carbohydrates to eat and the types to avoid. However, note that this information does not apply to people who have certain genetic conditions, such as lactose intolerance, galactosemia, or celiac disease, which restrict the body’s ability to metabolize certain carbohydrates (1, 3, 5).

Simple Carbs vs. Complex Carbs

Nutritionists categorize carbohydrates as either simple carbohydrates or complex carbohydrates. One has a short chain of molecules (simple). The other has a longer chain (complex). From a chemistry point of view, all carbohydrates are technically “sugars.” But the sugar most people think of when they hear the word is also considered its own class of carbohydrates – go figure (4, 9, 11). Sugars have short chains of molecules (simple carbs). However, not all carbohydrates are sweet. And not all accompany healthy vitamins and fibre (6, 10). This is where we can start to see a divide between healthy and unhealthy carbs.

For example, table sugar (sucrose – a simple carb), is a sweet and unhealthy carbohydrate because it is not accompanied by fibre or vitamins. However, vegetables and whole grain bread (complex carbs), which are not sweet, are forms of healthy carbohydrates. Why? Because they are accompanied by vitamins, minerals, and fibre (2, 4, 10). However, it is important to note that some complex carbs are often refined (e.g., white flour and pastries). This usually means that their fibre, vitamin, and mineral contents have been stripped and unhealthy sugars have been added. So it can be a bit of a trade-off. Yes, you will probably consume some simple carbs in the form of sugar. But try to eat ones that accompany natural fibre, vitamins, and minerals. Think fruit (good) versus candy (bad). Too easy.

How to identify healthy vs. unhealthy carbs

Another helpful tool is the glycemic index (GI) of foods. Many studies suggest that the GI may be a more effective way to identify healthy forms of carbohydrates (6, 8, 13). Moreover, the simplest way to separate healthy and unhealthy carbohydrates (and most foods for that matter), is to consume foods that grow naturally and avoid processed and refined foods. For example, brown rice, oats, and broccoli are healthy whereas white crackers, pastries, and granola bars are not. Why? Because they are more processed and more likely include added sugar.

Hidden Sugars

Added sugars can be hidden under many names in ingredient lists. Below is a list of some of the most common names for simple carbs, ones you want to minimize in your diet. Importantly, it includes scientific names used by food manufacturers to “hide” sugar from the buyer. Certain prefixes and suffixes of names are important to recognize when determining if food contains added sugars. For example, the prefix malt-and the suffix “-oserefer to sugar. Maltodextrin and dextrose are two examples of sugars added by manufacturers to improve shelf life and taste.

Simple Carbs (1-2 sugar molecules)

Carbs in bold reflect names that are often “hidden” in processed foods.

  • Glucose
  • Sucrose
  • Fructose
  • Lactose
  • Dextrose
  • Polydextrose
  • Maltodextrin
  • Oligofructose
  • Maltose
  • Mannitol

Additionally, watch out for these in ingredient lists:

  • High-fructose corn syrup
  • Evaporated cane juice
  • Dehydrated juice
  • Fruit juice concentrate
  • Molasses (treacle)
  • Syrups
  • Crystals

Here are some foods that contain simple carbs:

  • White bread, pasta, and rice
    • Replace these with whole grain flour and brown rice
  • Cereals made from “enriched wheat flour”
    • Replace these with oats and bran
  • Pastries
  • Table sugar
  • Condiments, such as jams, ketchup, and BBQ sauce
  • Canned fruit
  • Sodas
  • Candies
  • Desserts

Keep in mind that simple carbs are also found in foods like apples, peaches, bananas, and all fresh fruit for that matter. This doesn’t make them unhealthy. Because fresh fruits contain vitamins, minerals, and fibre and are grown with minimal human intervention, they’re healthier (2, 7). Other healthier foods that contain simple carbs include raw honey and pure maple syrup.

Complex Carbs (3 or more sugar molecules)

Complex carbs are commonly referred to as dietary starch. They normally contain lots of fibre, vitamins, and minerals. These carbs are most common in whole plant foods but are also found in whole grains. Complex carbs also generally have a low glycemic index (GI). For this reason, they help you release energy at a longer and more consistent rate than simple carbs do (6, 8, 13).

Foods to look for that contain complex carbs include the following:

  • All vegetables
  • Legumes (e.g., beans, lentils, and peas)
  • Quinoa
  • Whole grain flour in breads, pasta, and couscous
  • Oats, bran, and barley
  • Brown and wild rice


In sum, it’s a myth that all carbs are unhealthy as some low carb diet plans suggest. However, it’s important to avoid simple carbs, especially those containing refined flour and sugar, and eat complex carbs and low-GI foods. People should also be wary of artificial sweeteners, especially aspartame. There aren’t many longitudinal studies conducted on aspartame, and some early evidence suggests that it may have negative health effects (12). But most importantly, people need to develop a diet around carbs that reflects their own metabolism, fitness level, and genetics to achieve their goals.


Joshua Turner

Kinesiologist & M.Teach

March 2017



  1. Beutler, E. (1991). Galactosemia: screening and diagnosis. Clinical biochemistry24(4), 293-300.


  1. Blaack, E. E, Saris, W. H. M. (1995). Health aspects of various digestible carbohydrates. Nutritional Research. 15(10): 1547–73.


  1. Fasano, A., & Catassi, C. (2001). Current approaches to diagnosis and treatment of celiac disease: an evolving spectrum. Gastroenterology120(3), 636-651.


  1. Flitsch, S. L., Ulijn, R. V. (2003). Sugars tied to the spot. Nature. 421(6920): 219–20.  doi:1038/421219aPMID 12529622.


  1. Heyman, M. B. (2006). Lactose intolerance in infants, children, and adolescents. Pediatrics118(3), 1279-1286.


  1. Jenkins, D.J., Jenkins, A.L., Wolever, T. M., Josse, R. G., Wong, G. S. (1984). “The glycaemic response to carbohydrate foods”. The Lancet. 324: 388–391. doi:1016/s0140-6736(84)90554-3


  1. Jenkins, D. J., Wong, J. M., Kendall, C. W., Esfahani, A., Ng, V. W., Leong, T. C., … & Singer, W. (2009). The effect of a plant-based low-carbohydrate (“Eco-Atkins”) diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Archives of Internal Medicine169(11), 1046-1054.


  1. Liu, S., Willett, W. C., Stampfer, M. J., Hu, F. B., Franz, M., Sampson, L., … & Manson, J. E. (2000). A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. The American Journal of Clinical Nutrition71(6), 1455-1461.


  1. McNeff, C. V., Nowlan, D. T., McNeff, L. C., Yan, B., & Fedie, R. L. (2010). Continuous production of 5-hydroxymethylfurfural from simple and complex carbohydrates. Applied Catalysis A: General384(1), 65-69.


  1. Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., … & Tangi-Rozental, O. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine359(3), 229-241.


  1. Simonds, P. (2005). Surviving the low-carb craze: help your clients make educated decisions based on science, not science fiction. IDEA Fitness Journal2(2), 54-60.


  1. Swithers, S. E. (2013). Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology & Metabolism24(9), 431-441.


  1. Wolever, Thomas M. S. (2006), The glycaemic index: A physiological classification of dietary carbohydrate, CABI, pg. 65, ISBN 9781845930516.




low carb diet

Myth: The Low Carb Diet and Long-Term Weight Loss

Now before I get into it, carbohydrates and their role in nutrition is a heavily debated topic. There are many opposing studies, advocates, and nutrition plans. For this reason, I’m not going to argue that the low carb diet is bad for all people or that it’s the ideal diet for all people. The reach of biodiversity across genetics, fitness levels, and metabolism is vast, and there isn’t enough evidence to suggest that one sweeping dietary regime will cure all people of all ailments. Whether it’s the Atkins diet, a high natural starch diet, a “slow” carb diet, a carb loading diet, or any diet that places an emphasis on carbohydrates, there are scientific studies and individuals that support each of them (1, 5, 6, 7, 9).

At the end of the day, it’s about what works best for you and your own genetic makeup, fitness level, and metabolism. However, most low carb diets have two things in common, and these are what I’ll be focusing on.

The characteristics of a low carb diet

All low carb diets share these characteristics:

  • They all agree that refined carbohydrates, such as sugar and white breads, should be avoided as much as possible.
    • When thinking of “refined carbohydrates”, think of carbohydrates that do not grow naturally.
  • They all can be connected to misleading forms of weight-loss promotion.

Below you will find my analysis of the myth around weight loss and the low carb diet. However, if you read my post on the myth that all carbs are bad, you’ll also find information about the healthy and unhealthy types of carbs.

What we’re led to believe about low carb diets

The primary selling point of the low carb diet is that it helps people lose weight. As a result, low carb diets have demonized carbohydrates in the eyes of the public. Neither of these claims are completely true, nor are they completely false. Instead, this is a perfect example of how mainstream media take advantage of an uneducated public when it comes to nutrition and biochemistry. They incorrectly portray all carbs as bad instead of just demonizing the unhealthy types – refined carbs (3, 4, 5, 6, 9).

Food companies prefer to simplify their marketing campaigns to promote weight loss because if it sounds easy to the buyer, it should be easy to lose weight. Why complicate weight loss strategies with detailed truths of biochemistry? People don’t have time for that. Instead, why not just dumb it down enough so that campaigns provide partial truths? This way, everyone can stay ignorant about the big picture, and the weight loss population can go on providing profits to companies that promote the low carb diet.

Similar simplified weight loss marketing strategies were applied to the low fat diet campaigns in the late 1970s, and they still echo in today’s media. Bogus ads on obviously unhealthy foods still promote slogans like “low fat” and “99% fat free.” The idea that eating less fat equals being less fat is an oversimplified but effective marketing ploy. Now the same tactics of oversimplifying biochemistry to sell weight loss products are being used with carbohydrates with slogans like “low carb” and “carb free”.

For more on healthy types of fat and the low fat diet myth, read our post on the topic.

What low carb diets really do

The low carb diet is best known for producing rapid weight loss. This is the foundation of the low carb diet myth. As soon as you drop all those carbs, weight loss happens fast! And you know what? This part is true. If you cut out carbs from your diet right now, you’ll lose weight (1, 6, 9). But, and this is a BIG BUT, what’s being oversimplified is that all that initial weight loss is just water weight (1, 10, 11). That’s right, just good ol’ H2O.

Recall that the full name of carbs is carbohydrates. The “carbo” of carbohydrates represents carbon molecules whereas the “hydrates” represents the binding of water molecules. Hence, carbohydrates got their name because they bind to water (1, 10, 11). So without carbs, your body doesn’t need to hold onto as much water and, therefore, excretes it. This results in rapid weight loss!

How low carb diets limit weight loss

Regardless of the whole truth, food advertisers love to promote the idea that the low carb diet produces rapid weight loss. But this approach is not in the long-term benefit of people who want to lose weight and keep it off. Realistically, everyone is going to have a few nutritional days here and there that don’t jive with their goals. So obviously, regular exercise to burn extra calories can play a significant role in losing and maintaining weight (2, 4, 8). All health regimes for all people should always include exercise no matter how frequent or infrequent it is. After all, a healthy weight is not a quick fix; it’s a lifestyle commitment to ongoing healthy habits!

However, cutting out the wrong type of carbs may weaken your energy and, hence, weaken your ability to combine exercise with nutrition to reach your goals (2, 7, 10, 11). This is due to how your body’s energy systems function during exercise. Predominantly, your body metabolizes both fat and carbohydrates for energy. At rest, it is roughly 70% fat and 30% carbs that are being broken down. Hence, eating healthy fats and fewer carbs during times of low energy exertion has been shown to benefit weight management (7, 8, 12).

At the start of exercise bouts, though, these ratios practically flip! That is, your body starts burning about 70% carbs and 30% fat as energy. This is because carbohydrates break down faster than fat, which allows you to access higher levels of energy for improved exercise performance. This means that without eating many carbohydrates before exercise, performance could be weakened and fewer overall calories may be burnt because there isn’t enough fuel to sustain the energy needed (7, 8, 12). Additionally, it is wise to eat some carbohydrates after exercise and to replenish the stock that has been burnt. If people do not eat some carbs day to day while regularly exercising, they are more susceptible to fatigue and overeating as compensation (2, 7).

Key Points

In sum, how the body metabolizes carbohydrates is a complicated process, and I don’t mean to make it sound too simple. But here are the key ideas:

  • The initial weight loss experienced from the low carb diet is predominately water weight (1, 10, 11)
  • Eating too few carbs while following an exercise program will hurt your ability to keep weight off in the long run (7, 8, 12)



  1. Astrup, A., Larsen, T. M., & Harper, A. (2004). Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?. The Lancet364(9437), 897-899.


  1. Chambers, E. S., Bridge, M. W., & Jones, D. A. (2009). Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity. The Journal of physiology587(8), 1779-1794.


  1. Howard BV, Manson JE, Stefanick ML, Beresford SA, Frank G, Jones B, Rodabough RJ, Snetselaar L, Thomson C, Tinker L, Vitolins M, Prentice R. Low-fat dietary pattern and weight change over 7 years: The Women’s Health Initiative Dietary Modification Trial. 2006;295(1):39-49. doi:10.1001/jama.295.1.39


  1. Howard BV, Van Horn L, Hsia J, Manson JE, Stefanick ML, Wassertheil-Smoller S, Kuller LH, LaCroix AZ, Langer RD, Lasser NL, Lewis CE, Limacher MC, Margolis KL, Mysiw WJ, Ockene JK, Parker LM, Perri MG, Phillips L, Prentice RL, Robbins J, Rossouw JE, Sarto GE, Schatz IJ, Snetselaar LG, Stevens VJ, Tinker LF, Trevisan M, Vitolins MZ, Anderson GL, Assaf AR, Bassford T, Beresford SAA, Black HR, Brunner RL, Brzyski RG, Caan B, Chlebowski RT, Gass M, Granek I, Greenland P, Hays J, Heber D, Heiss G, Hendrix SL, Hubbell FA, Johnson KC, Kotchen JM. Low-fat dietary pattern and risk of cardiovascular disease. The Women’s Health Initiative Randomized Controlled Dietary Modification Trial. 2006;295(6):655-666.


  1. Jenkins, D. J., Wolever, T. M., Kalmusky, J., Guidici, S., Giordano, C., Patten, R., … & Buckley, G. (1987). Low-glycemic index diet in hyperlipidemia: use of traditional starchy foods. The American journal of clinical nutrition46(1), 66-71.


  1. Jenkins, D. J., Wong, J. M., Kendall, C. W., Esfahani, A., Ng, V. W., Leong, T. C., … & Singer, W. (2009). The effect of a plant-based low-carbohydrate (“Eco-Atkins”) diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Archives of internal medicine169(11), 1046-1054.


  1. Jeukendrup, A. E. (2010). Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Current Opinion in Clinical Nutrition & Metabolic Care13(4), 452-457.


  1. Melzer, K. (2011). Carbohydrate and fat utilisation during rest and physical activity. European E-Journal Of Clinical Nutritional And Metabolism, 6(2), e45-e52.


  1. Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., … & Tangi-Rozental, O. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine359(3), 229-241.


  1. Simonds, P. (2005). Surviving the low-carb craze: help your clients make educated decisions based on science, not science fiction. IDEA Fitness Journal2(2), 54-60.


  1. Sondike, S. B., Copperman, N., & Jacobson, M. S. (2003). Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. The Journal of pediatrics142(3), 253-258.


  1. Suga, K., Kawasaki, T., Blank, M.L. and Snyder, F. (1991). An arachidonoyl (polyenoic) specific phosphollpase A2 activity regulates the synthesis of plateletactivating factor in granulocytic HL-60 cells. Journal of Biological Chemistry. 265: 12363-12367.
bad food tastes good

The Real Reasons Why Bad Food Tastes Good

We all know the feeling. You look at some unhealthy food knowing it tastes good, amazing even. You start to feel guilty for craving it. Maybe you give in and have just a little. Or maybe you completely let go and devour it all. Or maybe you don’t. Maybe later you feel proud for saying “no,” so that you can feel good about the goals you’ve made. Regardless of the outcome, we all know that feeling of guilt. Guilty pleasures. We all feel it. Then why is it that bad food tastes good?! It’s not fair, right?

Well, it also isn’t your fault. The reason why bad food tastes good is because there’s a mismatch between human biological evolution and the industrial revolution of our society.

Biological Evolution

The History of Our Biology

Slow biological evolution is part of the reason why bad food tastes good. When it comes to nutrition, our biology and how we process food has not changed greatly over the past 10,000 years (4, 5, 8). Our bodies are still a lot like the bodies of hunter-gatherers, which is a stark contrast to the time scale of the Industrial Revolution. In just a few hundred years, the way we grew, preserved, and accessed food changed entirely while our biology remained the same. This is important for understanding why bad foods tastes good.

Thousands of years ago, we ran around hunting and gathering food. At times, food was hard to come by and our bodies evolved methods for survival because of it. A simple example of this is that we store fat from all meals and from times of abundance so that we have energy to burn later on (8). When winters are harsh or food supplies run low, this gives us a better chance of survival (5, 8).

Taste as a Survival Mechanism

However, one simple evolutionary trait for survival that we often forget about is taste! When we taste something that is high in calories, it tastes good because evolutionary biology designed us this way (4, 8). It’s like our body’s way to say, “Hey, eat as much of this as you can because we don’t know when our next meal will be!” We love high-calorie foods not just because they taste good but because we need to store and use all the energy in them to survive. This is the real reason why bad food tastes good!

Unfortunately, the food industry and their marketers know this. Therefore, processed food companies pack food with extra calories in the form of fat and sugar to improve the taste of what would normally be tasteless food (6). They’ve been able to capitalize on the fact that because of our biology, bad food tastes good to us.

 For more on the healthy types of fat and how we metabolize them, click here!

Industrial Revolution

When it comes to understanding why bad food tastes good, the Industrial Revolution is another key piece of the puzzle. The Industrial Revolution began in 1760 and changed not only the way we live but also the way we eat (1). Invented in 1810, canned food allowed foods to last longer and be shipped further. More importantly, however, it allowed farmers to harvest and store large quantities of food without having to worry about it going to waste. This improved the quality of human health (1, 2, 3). Additionally, in the early 1900s, the invention of refrigeration was another milestone in food preservation at home and during transport (1, 2).

However, the impact of these changes has not been entirely positive because we are now seeing even more ways of preserving foods using chemistry. It is now common for foods to be preserved using chemicals, such as benzoates, nitrates, and sulphites, which have all been linked to unhealthy diets (7).  These chemicals have extended the shelf life of food and made it easier to access.

Understanding the history of our food industry is vital to understanding why bad food tastes good. Before 1760, there were only very basic ways to preserve food, such as by adding salt and other spices to it (3). For this reason, a lot of food would go to waste and low crop yields and long winters could lead to starvation. Clearly, the Industrial Revolution led to the invention of useful technologies that improved human health. But, it is important to understand that our biological evolution has not developed as rapidly (4, 5, 8).

The Key to Why Bad Food Tastes Good

This mismatch between our biology and changes in the food industry is the key to understanding why bad food tastes good. The Industrial Revolution has exponentially improved the growth, preservation, and access to food. In contrast, our biological instincts still lead us to crave foods high in calories, whether they’re carbohydrates, fats, or proteins, so we can store energy and survive when access to food is limited. Hence, our biology has not radically changed like our food industry has and still functions as if we don’t know when our next meal will be. Therefore, bad food tastes good because you’re biologically designed to love it. You know, just in case the next “hunt” to your fridge isn’t for a long time.

Joshua Turner

Kinesiologist & M.Teach

January 2017



  1. Ashton, T. S. (1997). The industrial revolution 1760-1830. OUP Catalogue.
  1. Crafts, N. F. (1985). British economic growth during the industrial revolution (p. 131). Oxford: Clarendon Press.
  1. Freudenberger, H., & Cummins, G. (1976). Health, work, and leisure before the industrial revolution. Explorations in Economic History13(1), 1-12.
  1. Garcia-Bailo, B., Toguri, C., Eny, K. M., & El-Sohemy, A. (2009). Genetic variation in taste and its influence on food selection. OMICS A Journal of Integrative Biology13(1), 69-80.
  1. Milton, K. (2017). Hunter-gatherer diets—a different Retrieved 20 January 2017, from
  1. Nestle, M. (2013). Food politics: How the food industry influences nutrition and health(Vol. 3). Univ of California Press.
  1. Soubra, L., Sarkis, D., Hilan, C., & Verger, P. (2007). Dietary exposure of children and teenagers to benzoates, sulphites, butylhydroxyanisol (BHA) and butylhydroxytoluen (BHT) in Beirut (Lebanon). Regulatory Toxicology and Pharmacology47(1), 68-77.
  1. Wells, J. C. (2010). The evolutionary biology of human body fatness: thrift and control(Vol. 58). Cambridge University Press.
low fat diet

Fat: The Good, The Bad, and The Ugly

The Fat Stereotype – “The Low Fat Diet”

Historically fat has gotten a bad rep because of the low fat diet. In 1977, the low fat diet was promoted by a large number of nutritional bodies, even including several government networks in various countries (7, 15). Food companies in countries such as Canada, USA, Australia, and the UK poured large sums of money into marketing the benefits of a low fat diet in order to captivate the population that this was a solution to help lose weight. And how could you blame them? How could you blame an uneducated population with the science behind nutrition still barely in its infancy? Eating less fat equals being less fat. Simple. Obvious. Too easy.

Ironically, this is almost when the obesity and type 2 diabetes epidemics began to take form (15). Some studies suggest that since individuals were seeking low-fat foods, the alternative products consumed were high in simple carbohydrates such as sugar. Today we know sugars to be the leading cause of unhealthy weight and numerous other health problems stemming from poor nutrition (5, 6).

The history of our mainstream media echoes in today’s marketing. An overly simplistic view of following a low fat diet and weight loss is easier to promote to the uneducated public. This is why we still see bogus ads such as “Low Fat” and “99% Fat Free” for processed foods that are high in sugars and preservatives. This view into the past allows us to understand where the negative stereotype of fat originates from. Eating less fat equals being less fat. False.   

The Good

Disclaimer: A cornerstone to good nutrition is obviously eating healthy foods, but in moderation. It will always ring true that your calorie input verses your calorie output will determine if you lose, gain, or keep weight consistent, no matter where those calories come from. That’s just physics. Please don’t think that by eating more fat you will lose weight. But, some calories are easier to burn off than others and that’s where healthy fats come in.

Simply put, the healthiest fats are unsaturated fats such as monounsaturated fat and polyunsaturated fat (look for them on labels). These types of fats are the easiest for your body to breakdown and turn into energy (4). At rest, your body creates about 70% of its energy by breaking down fat (11, 17). The majority of this fat is supplied to your brain, which is made up of about 60% fat (2). Your brain needs a lot of energy to run and regulate things such as processing fat through your stomach and liver to help create more energy. You can start to see a cycle, I’m sure. Thus, given that unsaturated fats can be broken down into energy faster, you burn fat more efficiently – it’s easier to burn off.

However, it should also be noted that saturated fats fall into a grey area as many studies are still conflicting. Some recent studies show that saturated fats can be healthy when coming from minimally processed sources, such as coconut oil. However, saturated fat from foods that are more processed such as cheese and other forms of dairy should be consumed with more moderation (9, 14).

Metabolizing fat is a complicated process and I don’t mean to make it sound too simple. But, if you can increase your consumption of foods that contain unsaturated fats, you will feel fuller, have more energy, improve your mental health, and provide yourself with the potential to reach the wellness you desire (1, 3, 4, 10, 16).

Foods to look for:  

  • Unsalted Nuts
  • Seeds
  • Avocado
  • Peanut Butter (100% peanuts)
  • Fish
  • Eggs
  • Olive Oil (avoid deep frying)
  • Dark Chocolate (70% cocoa)
  • Coconut Oil

And if you’re looking for other examples of foods and recipes to improve your wellness, check out the Slow Carb Diet and Glycemic Index article.

The Bad

As previously noted, saturated fats fall into a grey area. This is especially true in how saturated fats effect low density lipids (bad cholesterol) (14). Saturated fats do take longer for your body to metabolize (4), and therefore, unsaturated fats are still the better option. To empower your choice of foods, read nutrition labels to help compare the types of fats that are present in your products.

With that in mind, it is probably best to remember that the most important aspect of nutrition is to select foods that are minimally processed. Foods that don’t require nutrition labels, foods that have a short ingredient list (or at least have names you understand), and foods with not-too-distant expiration dates are the foods you should build your diet around. So for things that are high in saturated fat, such as dairy products and red meat, consume these sparingly.

The Ugly

Trans fats are by far the worst type of fat for your health. Not only does it take longer to break down and dispose of trans fats as energy, but they release less net energy because your body requires more time to metabolize these fats (4). Hence, you feel more tired, have less energy, and you want to eat more to make up for that energy – this could create a nasty snowball effect. Again, I apologize for simplifying how fats are metabolized (I know it’s a complicated biochemical process). However, minimizing your consumption of trans fat has widely been supported to improve health (4, 12, 13).    

Moreover, large amounts of trans fat are responsible for significant increased risks of cardiovascular disease, bad cholesterol levels, and even depression amongst many others (16). Now, it’s obvious to think that eating poorly would lead to adverse physical consequences, but how could mental health issues such as depression be associated with nutrition? Research is young, but more and more studies are finding links between microbes (bacteria) found in an individual’s gut and their mental and physical health (3, 10).

Foods to Avoid

  • Look out for foods that have long ingredient lists and never seem to go rotten
  • Any food deep fried or battered
  • Hydrogenated oils (look at the ingredient list)
  • Cakes, pies, cookies, doughnuts, and frosting
  • Chips
  • Frozen pizzas
  • Ice cream
  • Margarine
  • Microwave popcorn
  • Microwave dinners
  • Shortening
  • Creamers

It can be worrying to think that probably 70%-80% of the food found in grocery stores shouldn’t be considered very healthy (a figure you can come to by comparing how many processed verses unprocessed foods there are). And don’t get down on yourself if you have some ice cream or a cookie or whatever else sometime – I do! But, do so rarely and in mind of your goals and how you feel.

By becoming more educated on the fats in your food and busting myths on the “low fat diet”, you’ll help empower yourself to make healthier choices. You’ve already made a big step by making it to the end of this article.


  1. Arnos, P., Sowash, J. & Andres, F. (1997). Fat oxidation at varied work intensities using different exercise modes. Medicine and Science in Sports and Exercise, 29 (5), S199.
  2. Chang, C., Ke, D., & Chen, J. (2009). Essential fatty acids and human brain. Acta Neuroi, 18(4), 231-241. Retrieved from
  3. Claesson, Marcus J., et al. “Gut microbiota composition correlates with diet and health in the elderly.” Nature 488.7410 (2012): 178-184.
  4. Food and Agriculture Organization of the United Nations. (1994). Fats and oils in human nutrition. Rome: FAO. Retrieved from:
  5. Howard BV, Manson JE, Stefanick ML, Beresford SA, Frank G, Jones B, Rodabough RJ, Snetselaar L, Thomson C, Tinker L, Vitolins M, Prentice R. Low Fat Dietary Pattern and Weight Change Over 7 Years: The Women’s Health Initiative Dietary Modification Trial. JAMA. 2006;295(1):39-49. doi:10.1001/jama.295.1.39 (low fat diet)
  6. Howard BV, Van Horn L, Hsia J, Manson JE, Stefanick ML, Wassertheil-Smoller S, Kuller LH, LaCroix AZ, Langer RD, Lasser NL, Lewis CE, Limacher MC, Margolis KL, Mysiw WJ, Ockene JK, Parker LM, Perri MG, Phillips L, Prentice RL, Robbins J, Rossouw JE, Sarto GE, Schatz IJ, Snetselaar LG, Stevens VJ, Tinker LF, Trevisan M, Vitolins MZ, Anderson GL, Assaf AR, Bassford T, Beresford SAA, Black HR, Brunner RL, Brzyski RG, Caan B, Chlebowski RT, Gass M, Granek I, Greenland P, Hays J, Heber D, Heiss G, Hendrix SL, Hubbell FA, Johnson KC, Kotchen JM. Low-Fat Dietary Pattern and Risk of Cardiovascular DiseaseThe Women’s Health Initiative Randomized Controlled Dietary Modification Trial. JAMA. 2006;295(6):655-666. (low fat diet)
  7. Kearns CE, Schmidt LA, Glantz SA. Sugar Industry and Coronary Heart Disease Research: A Historical Analysis of Internal Industry Documents. JAMA Intern Med. 2016;176(11):1680-1685. doi:10.1001/jamainternmed.2016.5394
  8. Kinsella, J.E. 1990. Possible mechanisms underlying the effects of n-3 polyunsaturated fatty acids. Omega-3 News, V, 1-5.
  9. Malhotra, A. (2013). Saturated fat is not the major issue. The BMJ. Retrieved 7 December 2016, from
  10. Mayer, Emeran A., et al. “Gut microbes and the brain: paradigm shift in neuroscience.” The Journal of Neuroscience 34.46 (2014): 15490-15496.
  11. Melzer, K. (2011). Carbohydrate and fat utilisation during rest and physical activity. European E-Journal Of Clinical Nutritional And Metabolism, 6(2), e45-e52.
  12. Mensink, R.P. and Zock, P.L. Lipoprotein metabolism and trans fatty acids. In: Trans Fatty Acids in Human Nutrition, pp. 217-234 (J.L. Sébédio and W.W. Christie (eds.), Oily Press, Dundee, Scotland) (1998).
  13. Micha, R. and Mozaffarian, D. Trans fatty acids: Effects on cardiometabolic health and implications for policy. Prostaglandins Leucotrienes Essent. Fatty Acids, 79, 147-152 (2008).
  14. Mora, S., Szklo, M., Otvos, J., Greenland, P., Psaty, B., & Goff, D. et al. (2007). LDL particle subclasses, LDL particle size, and carotid atherosclerosis in the Multi-Ethnic Study of Atherosclerosis (MESA). Retrieved 7 December 2016, from
  15. National Center for Health Statistics (US). Health, United States, 2008: With Special Feature on the Health of Young Adults. Hyattsville (MD): National Center for Health Statistics (US); 2009 Mar. Chartbook. Available from:
  16. Sanchez-Villegas et al. (2011). Dietary Fat Intake and the Risk of Depression: The SUN Project. PLOS One, 6(1)e16268
  17. Suga, K., Kawasaki, T., Blank, M.L. and Snyder, F. 1991. An arachidonoyl (polyenoic) specific phosphollpase A2 activity regulates the synthesis of plateletactivating factor in granulocytic HL-60 cells. Journal of Biological Chemistry. 265: 12363-12367.
slow carb diet

Weight Loss Hacks: Master The Slow Carb Diet and Glycemic Index

The Slow Carb Diet and Glycemic Index

As a chef I hear much about food trends and diet fads, I keep a skeptical eye out for the information that seems relevant. Once every 10 years or so strides are made in human health science that topple food fads.

The current evolution of this phenomenon is the refined understanding of glycemic index and how it’s particular effect on the body can be deployed to make shocking changes in personal health and well-being. The phenomenon is know as the Slow Carb Diet and has been made wildly popular by the self help guru Tim Ferris in his book The 4 hour body

Most carbohydrates we eat come in the form of refined sugars, breads, cereals, white rice, muffins, cakes and pastries. All of these products share a common theme, they are refined. The process to make flour, extract sugars and hull rice are all extreme forms of refinement that allow the baser elements of these foods (sugars) to get streamlined through our digestion and injected straight into our blood. This is called a “blood sugar spike” and just about everyone has experienced the effects.

What you maybe don’t know is that this blood sugar spike will damage the body over time even if you do not have diabetes. After Years of studying diabetes we have an astounding knowledge of the effects of insulin on the body and this is where the rubber meets the road.

glycemic index


The Rollercoaster

You have a busy day, on your way to work, like always, you get a double-double coffee and a bagel with cream cheese from your favorite Canadian fast service cafe. Sugar spike, you feel incredible, your brain and muscles run on glucose and you have just hit the motherload! Your belly full and day underway you tackle challenges one after another, and silently your body is working against you.

Your Blood sugar spike sent a message to your pancreas to release insulin a hormone that tells the body to consume the readily available sugar and store the rest in the muscles for later use. Just as fast as that energy is delivered, your body takes it away, and now you are low, in some cases lower than before you had breakfast, then hunger sets in. This is not regular hunger either, this is low blood sugar hunger, body shaking, soul sucking hunger as though you have never had food before in your life. You lose focus, irritable and without thought you hit the nearest food retailer for a sandwich made with refined white bread.

Wash, Rinse, Repeat

If you’re burning only glucose, on an endless cycle of sugar, guess what you’re not burning; fat, a problem that only compounds over time. Obesity, hypertension, heart disease, cancer and any number of highly unpleasant forms of gastrointestinal malfunction follow this cycle.

The Fix

You can still eat carbs, the key is knowing the glycemic load. The glycemic index refers to the amount of glucose in the blood at any given time and the glycemic load is the amount of glucose that a given food will deploy into the bloodstream and how quickly. A Low glycemic load has a slow release that is easily assimilated and evenly distributed over time, a high glycemic load is a catalyst for “blood sugar spike”.

Low GL foods

Sweet potato
Whole wheat pasta
Raisin Bran or whole bran cereal
Cous Cous
Black beans

High GL Foods

White Bread
Energy Drinks
White Rice

For a full list of comparable foods check here 

Here is a recipe I use for an on the go meal I can eat warm or cold to help me keep my day level and avoid the roller-coaster. With both the slow carb diet and glycemic index, you just have to be aware of what goes on your plate.

Chickpea Penne Pasta

2/3 cup chick peas drained & rinsed
1 cup cooked whole wheat penne pasta
1/4 red onion minced
1 large tomato diced
2 cups baby spinach
1 tbsp capers
1/2 tsp crushed chili peppers
1/4 cup olive oil
1 tbsp balsamic vinegar
pinch of salt

Combine these ingredients into a medium sized plastic travel container, it can be shaken up and eaten cold for a filling slow carb diet meal, or microwaved for 2 minutes to wilt the spinach and soften the tomato for a hearty warming meal on the go.

dr. oz says coconut oil

Why Dr. Oz Reccommends Coconut Oil

When you think of coconut, you probably think of treats like coconut cream pie, pina coladas, and Bounty bars. This means coconut can’t be good for you, right? Think again. Check out the 3 reasons why Dr. Oz says coconut oil is good for your health:

1. Boosts weight loss

Coconut oil is high in saturated fat, so shouldn’t it make me gain weight? Not quite. Unlike red meat, coconut oil contains shorter chains of fat called medium-chain triglycerides (MCTs). When your body breaks down MCTs, it burns energy more efficiently. That’s why researchers found that women who ate coconut oil every day for 12 weeks had less abdominal fat than women who didn’t.

2. Nourishes skin

Can’t focus at work because of your dry or irritated skin? Coconut oil can help. Packed with Vitamin E, coconut oil soothes skin that’s been tortured by eczema, psoriasis, and bug bites. And because lauric acid, one of the MCTs in coconut oil, fights fungus, coconut oil can help you kiss fungal infections goodbye.

3. Heals ulcers

Lauric acid doesn’t just make your skin glow. It can also banish ulcers from your gut. How? With its antibacterial powers. Lauric acid kills H. pylori, the bacteria that causes most ulcers in the stomach and small intestine. So instead of being the treat that eats away at your digestive tract, coconut oil repairs it.

Dr. Oz says coconut oil is a superfood, and he’s right

It can be easy to dismiss the health benefits of coconut oil. After all, it’s hard to believe that a tropical fruit could be so good for you. But as we’ve explained, science shows that coconut oil packs a powerful punch against disease and infection. That’s why Dr. Oz says coconut oil is one food you can’t live without.

Ready to experience the benefits of coconut oil firsthand? Buy the supplement on our website.

dr oz suggests garcinia cambogia

Dr Oz suggests garcinia cambogia pure for weight loss

Are you splurging on pricey diets and gym memberships and still having trouble shedding the pounds? It’s time to call the pumpkin-shaped fruit garcinia cambogia to the rescue. Here’s why Dr Oz suggests garcinia cambogia pure for weight loss:

Why Dr Oz suggests garcinia cambogia pure

According to Dr Oz, garcinia cambogia pure is a revolutionary fat buster. Why? It allows the average woman to lose four pounds in one month without dieting and exercising. That’s no small amount. And even for obese adults, garcinia cambogia pure can reduce body weight by 5–6%.

These effects sound great, but how does garcinia cambogia pure work its magic? In two different ways.

Appetite suppressant

Garcinia cambogia pure nips emotional eating in the bud by suppressing your appetite. Garcinia cambogia pure makes cells in your brain release more serotonin, a chemical that controls appetite. Have trouble staying away from cookies even when you know you’re not really hungry? Garcinia cambogia pure has you covered.

Fat blocker and burner

Sugar is in so many foods we eat these days. And what happens when you eat it? Your liver turns it into fat. Garcinia cambogia pure blocks this process and lets your body turn sugar into energy instead. And when you’re body isn’t producing fat, it’s burning it. Science shows that people who take garcinia cambogia pure for just five days burn more fat during exercise than people who don’t.

Losing weight is tough. But when you’ve got the fat-busting power of garcinia cambogia pure on your side, you can find yourself on the road to success. That’s why Dr. Oz suggests garcinia cambogia pure for weight loss.

Want to feel great inside and out? Buy garcinia cambogia pure on our website or reach out to us if you have any questions on how shed those pounds!

maca benefits

Why Maca Benefits Your Libido Health

Maca benefits both men and women on many different levels. We’ll be looking at how taking it regularly will significantly improve libido health and sexual wellness, add more vitamins to your intake, and improve your overall well being.

Maca benefits your body, its full of vitamins

Maca Powder is full of vitamins such as Vitamins B, C, & E. You’ll get also get plenty of Zinc, Iron, Calcium, Magnesium, Phospherous and Amino Acids.

Women benefit from Maca

Its also shown to improve fertility rates and balance hormones. For women Maca benefits by detoxing your body from the negative effects of birth control. It has also shown improvement for women that have just gone through menopause, as it relieves many of the side effects which include cramps, body pain, hot flashes, mood swings, anxiety, and depression.

Women should consult with their health practitioner before adding Maca to their diet. The advice shared here is anecdotal.

Awesome for energy

Maca is an excellent source of energy. Athletes use maca for peak performance. Especially for the development of stamina, many experience these benefits within days.

You can add so many organic, natural and raw ingredients that are incredible for your body. The best part about the Kefir Bowl Variation is you can make it your own

In 2009 it was discovered that 5 researchers from Northumbria University conducted a study on the impact on energy levels from Maca. They tracked two groups of cyclists. One that is taking Maca powder for 14 days, and another that is just given a placebo. When 2 weeks had passed, all participants had completed the 40 km cycling route. Based on the competing times, researches found that the group taking Maca had managed to significantly reduce their best times. The placebo group remained the same.

Libido health and sexual wellness…

libido health

Maca also has improvements for libido health and power and is awesome for endurance. It has shown improvements in sexual function for both men and women. A study in 2001 was conducted where it was found that Maca increased both energy and sexual performance in male rats. They were able to reproduce much more, sustain physical activity for longer periods, and maintain consistent levels. They were also able to find an increase in sperm count.

Different studies have also found Maca to be beneficial for treating sexual dysfuntion. One important study done by the Andrologia Journal in April 2009, researches gave 2400 milligram extract of maca root to one group and a placebo to another. After 12 weeks, both groups experienced improvement in their International Index of Erectile Function scores. However what the researchers discovered was that the group that took Maca root experienced a much more significant impact on libido health and sexual well being than the controlled group.

Buying Maca

There are different ranges of Maca, and you must get the right one for you. It needs to be raw and organic. Women should get yellow Maca, and men have red Maca. The best way to have it is either through a Kefir Breakfast Bowl, throw it into a smoothie, or just add it to whole organic milk (tastes like Ovaltine!).

garcinia cambogia

How These 3 Benefits of Garcinia Cambogia Will Shed Those Pounds

There’s something you should try if you want to lose weight: the metabolic kickstarter Garcinia Cambogia Pure. Looking and feeling the way you’ve always dreamed of can seem hard (not to mention expensive). You can splurge on a prepared meal diet program, pay monthly membership fees at a fancy gym, and exercise all the willpower in the world when you spot a batch of fries. And yet, you might still not see any results. It’s frustrating, isn’t it? But before you give up or throw your scale out the window.

Also known as Malabar tamarind, garcinia cambogia is a pumpkin-like fruit native to Indonesia. You might not find it in your local grocery store, but it’s been used in Southeast Asian curries and chutneys for years. However, you don’t need to hop on a plane to Indonesia to reap the benefits of this popular superfood. Instead, you can find all of its health-boosting properties packed into garcinia cambogia pure extract. Here are just 3 key ways it can help you get the body you’ve always wanted:

  1. Garcinia Cambogia is a Weight Loss Driver

Whether you want to get back into shape or shed a few pounds before your next vacation, garcinia cambogia pure can help. Data from nine scientific studies shows that garcinia cambogia pure causes weight loss. This is true even for people who are struggling to lose weight: in a study of 60 obese people, those who took garcinia cambogia pure saw a 5-6% drop in body weight and body mass index whereas those who didn’t take the extract didn’t show these changes. Losing weight just by eating fruit extract? That’s not a bad deal.

  1. Metabolic Booster That Helps You Lose Weight

Have you railroaded your metabolism with years of unhealthy eating? Garcinia cambogia pure can help you lose weight and get you back on track. Because this fruit changes the way your body processes the sugars and fats you eat, it can increase your metabolism and allow you to burn energy faster. For example, research shows that garcinia cambogia pure can boost glucose and fat metabolism in both animals and humans. Who knew that a pumpkin-like food could be such a great fuel?lose weight

  1. Fat Burn Accelerator

Even if you’re happy with your weight, there’s still something you can gain from garcinia cambogia pure: it can help you burn fat. In one study, researchers found that athletes who took garcinia cambogia pure for just five days burned more fat while exercising than athletes who didn’t. A similar study done with nonathletes found the same thing. When burning fat is this easy, what do you have to lose?

Why the “Pure” in Garcinia Cambogia Pure Is Important

Not all garcinia supplements are created equal. Some don’t just contain the fruit extract; they’re also full of fillers, caffeine, sugar, binders, and artificial ingredients. Would you want to eat fish or carrots that contained fillers or artificial ingredients? We didn’t think so. Get unadulterated access to the Indonesian superfood by looking for garcinia cambogia pure. You’ll get the benefits you’re looking for (and lose weight) without any of the junk.  

Ready to feel healthy inside and out? Buy the supplement from our website.

eliminate belly fat

10 Ways To Eliminate Belly Fat

Eliminate belly fat and say goodbye to that muffin top. If you want that flatter stomach, we went straight to the best experts to reveal the tips and tricks to help you win the battle of the belly bulge for good. That’s right – say hello to the flatter stomach you have always dreamed of!

One of the biggest challenges in North America is to eliminate belly fat, and achieve that flatter stomach. Sick of shopping around for baggy tops? Tired of wearing pants a size bigger so your stomach won’t spill over the waistband? Don’t know how to get rid of those stubborn love handles? You’ll be glad to know you’re not alone. The stomach is the most problematic area for both men and women when it comes to stubborn fat. In fact, 54% of adults in the United States have central obesity (a waistline of more than 35 inches for women and more than 40 inches in men).

flatter stomach

Eliminate Belly Fat With These Best-Kept Secrets From Our Experts

The good news is that you can blast fat instantly when you follow the tips and tricks below. These genius tips will help you shed inches and pounds, banish the bloat and get ready to score the six-pack you’ve always wanted.

  1. Ditch Diet Soda

You probably know that drinking regular soda is terrible for fat loss. It’s loaded with sugar! But what about diet soda? It doesn’t consist of any calories, sugars and fats, so it must be a good alternative, right? Wrong.

People who drank two or more diet sodas a day experienced a waist-size increase that was six times greater than non-drinkers, according to a study published in the journal Diabetes Pro. Diet drinks are loaded with artificial sweeteners like sucralose, aspartame, and acesulfame potassium. These sweeteners confuse our sense of satiety. When we eat regular sugar, our bodies expect a large calorie intake. This causes the muscles in the stomach to relax and hormones like insulin are released. When your body realizes there are no calories, it confuses your metabolism, causing an increase in appetite. These sugar alternatives also spike insulin levels and shift the body from a fat-burning to a fat-storage state, and give you the flatter stomach you deserve.

One of the best ways to eliminate belly fat and get a flatter stomach is to replace your diet sodas with water. Add berries or sliced citrus fruits to add flavour.

  1. Eat At This Magic Hour

For years, diet experts have recommended eating multiple meals a day to boost your metabolism and achieve a flat belly. However, snacking several times between meals contribute to increased abdominal fat, according to recent research. The findings suggest eating three balanced meals and one snack meal at this magic hour: between 3 p.m. and 4 p.m.

Your snack should contain protein. Opt for a protein bar or a serving of Greek yogurt with a handful of blueberries. No matter what, do not miss this snack! Eating at this time fires up the metabolism, balances blood sugar and regulates your appetite throughout the rest of the day, according to health experts.

  1. Go Nuts

Nuts are a healthy, nutrient-dense essential that help banish stubborn belly fat. People who consume nuts twice a week are much less likely to gain weight than those who don’t, according to research studies. Opt for 12 grams of walnuts every day. Sprinkle a serving on your morning cereal or salad at lunch for belly-busting benefits. Walnuts are a rich source of monounsaturated fats. These monounsaturated fats (MUFAs) are excellent at reducing your waist size, as they activate genes that decrease fat storage and enhance insulin metabolism, which will help you eliminate belly fat.

  1. Skip HIIT

Every fitness magazine preaches high intensity interval training (HIIT). Surprisingly, when it comes to shedding belly fat, the stop-and-go cardio strategy won’t work – and may actually do the opposite, researchers say. People who performed high intensity interval training on an exercise bike for 24 minutes three days a week shockingly gained 0.7% abdominal fat over a 12-week period, reports a study published in the Journal of Obesity. In contrast, people on the same dietician-controlled diet, who engaged in traditional aerobic exercise (45 minutes of steady moderate cycling three days a week) lost approximately 3% of abdominal fat over the same 12-week period. So if you want a flatter stomach, skip HIIT.

  1. Eat The Musical Fruit

For maximum belly fat burn, incorporate beans into your diet. Beans are high in protein and consist of the best kind of complex carbs. They also contain resistant starch which helps suppress insulin and aids in your post-meal fat burn. In addition, beans are rich in soluble fiber, which helps keep you full for long hours and decreases the accumulation of abdominal fat deposits.

  1. Green Power

Green tea and fat loss are a natural pair. Drinking green tea throughout the day speeds up the metabolism and prevents bloating, which helps you achieve a flat belly. What makes green tea a weight loss wonder? It contains compounds called catechins, which blast adipose tissue, increase the conversion of fat into energy (particularly in the stomach) and speed up the liver’s fat burning capacity. Incorporate 3 – 5 cups into your daily diet to achieve the maximum fat burning benefits.

  1. Unrefined Whole Grains

You don’t need to avoid all carbs to lose belly fat. In fact, according to a Tufts University study, people who ate three or more servings of whole grains per day (quinoa, oats, brown rice) demonstrated 10% less belly fat than those who consumed the same amount of calories from refined carbohydrates (pasta, white rice and bread). Incorporate whole grains such as quinoa and unrefined oats into your diet – it’s best to have them for breakfast or lunch so you can burn the carbs throughout the day.

  1. The Miracle Spice Gets You To Flatter Stomach

Turns out, black pepper is a fat-blasting ninja! Piperine, a powerful compound found in black pepper has been used for hundreds of years in the Eastern world to cure numerous health conditions such as inflammation and indigestion. However, recent research reveals that piperine interferes with adipogenesis, blocking the formation of new fat cells. This results in a lower body fat percentage, decrease in cholesterol levels, shrink in waist size, and eliminate belly fat. Hello, skinny jeans.

  1. No More Happy Hour

That’s right – the term beer belly exists for a reason. When you are trying to lose weight and get a flatter stomach, alcohol is the ultimate enemy. Alcohol stimulates the release of estrogen into the bloodstream. When you have excess estrogen, it signals your body to hold onto fat and inhibit muscle growth. In addition, alcohol decreases your willpower and increases your appetite. The result? Those late-night cravings for a cheesy pizza or a bag of potato chips. Eliminate alcohol from your diet until you achieve your weight loss goals. Then, reintroduce it in a healthy way, such as having a glass of low-sugar dry red wine in moderation.

  1. The Ultimate Natural Appetite Suppressant

A 100% natural appetite suppressant? Yup, you heard us. Recently popularized by Dr. Oz, Caralluma Fimbriata has been used for over 4000 years as a natural appetite suppressant. A member of the cactus family, it works by inhibiting ghrelin, the hunger hormone. When ghrelin levels are up, they trigger cravings, causing you to eat more. Caralluma Fimbriata helps to dramatically lower ghrelin, which suppresses your appetite.

According to a recent study published in the journal Complementary Therapies in Medicine, participants who consumed 500mg of pure Caralluma Fimbriata accompanied by a healthy diet and exercise routine lost an average of 2 ½ inches in waist size compared to only 1 inch for those who only followed the same diet and exercise routine alone in a 12-week period.

At NutriRise, we offer the highest, safest, and purest concentration of Caralluma Fimbriata to speed up your weight loss efforts and eliminate belly fat. Click here to find out more.