I often roll my eyes hearing about the "new fad diet" that guarantees rapid weight loss without too much effort! It isn't easy and requires dedication and hard work for many people. With other medical issues aside, weight loss happens when energy (calorie) intake is restricted AND there is a higher output of energy through exercise. It is that simple. I believe that optimal liver function is crucial to weight loss as the liver is the major fat-burning organ of the body. Additionally, supporting digestion and the pancreas to help stabilise blood sugar levels is vitally important.
SARITA’S TOP 7 TIPS FOR WEIGHT LOSS1. For weight loss I recommend that you use Sarita's Wellness Eating Plan as the foundation of the diet and modify it in various ways outlined below.
2. Reduce meal portion sizes and limit snacks in between meals.
3. Emphasise protein-rich foods and reduce carbohydrate-rich foods.
4. Include low-carbohydrate vegetables such as broccoli, leafy greens, beans, cauliflower, brussel sprouts, cucumber, zucchini, tomatoes and eliminate starchy vegetables such as potatoes, sweet potatoes and pumpkin. Some carrot and beetroot is beneficial. The consumption of other low carbohydrate vegetables is not too limited and can be used liberally in cooking.
5. Fruit consumption should be no more than 2 pieces per day and fruits lower on the glycaemic index are favoured including apples, pears and berries.
6. Nuts and seeds can be consumed in small amounts as beneficial fats are important to consume in every meal to create satiety.
7. Grains and legumes are best kept to a minimum.
1. GREEN TEA
SARITA'S TOP 4 BBTC TEAS FOR WEIGHT LOSS
This Organic Sencha Green is a large-leafed green tea and a beautiful light green colour when steeped. It is light and refreshing with a brisk taste.
Green Tea and Weight Loss
Many research studies have shown that drinking green tea helps us to shed unwanted kilos by helping to firstly increase our metabolism (burn more calories/kilojoules throughout the day), and secondly to increase our body's ability to burn fat (fat oxidation).
While some of green tea's effect on our metabolism is known to come from the caffeine it contains, it isn't just due to this. It is rich in catechins (including Epigallocatechin gallate or EGCG) that enhances antioxidant defences and assists detoxification to help maintain normal health of the skin, digestive tract and liver. In combination with a calorie controlled diet and regular exercise, green tea can assist in the management of weight loss as has been found in many research studies.
Green Tea and Weight Loss Research Summary
Green tea has been so widely researched for its health benefits, particularly its ability to help with weight loss. I have listed a summary of some research supporting this below-:
* Green Tea and Weight Loss: A 12-week randomised controlled trial with 60 obese adults was performed in a hospital setting with all 60 participants placed on a diet that included three meals per day. All the food was prepared for the participants. Half the group received green tea. Those in the green tea group lost significantly more weight—24 pounds—over the 12 week period. The researchers demonstrated that weight loss occurred by green tea increasing energy expenditure and fat oxidation.
* Green Tea and Weight Loss in Obese Individuals: Another 12-week randomised controlled trial with green tea and obese adults produced little weight loss (less than 1 pound). There was no dietary intervention and the dose of green tea catechins was relatively low (458 mg per day). However, even this modest intake of green tea catechins did produce statistically significant reduction in LDL cholesterol and triglycerides while raising the protective HDL Cholesterol, and adiponectin , which prevents insulin resistance. Even though weight was not improved on this dose of green tea it did produce a variety of important metabolic changes that are associated with reduced risk for diabetes and heart disease.
* Green Tea Effect on Body Composition: In a randomised placebo controlled trial moderately overweight adults consumed 1,900 mgs of green tea catechins per day for 90 days. The green tea also contained 400 mg of caffeine. At the end of the study the people in the green tea group lost 2.64 pounds on average, and ¾ inch from their waistline and also reduced body mass index—not bad considering that no dietary or exercise changes were part of the study.
* Green Tea Helps Blood Sugar Control in Type 11 Diabetes: Consumption of 582 mg of green tea catechins per day for 12 weeks in type 2 diabetic patients compared to a control group of diabetic patients, enabled a statistically significant reduction in their waistline (abdominal fat). Importantly, green tea catechins promoted a restored insulin production by the pancreas. Catechins caused a significant increase in adiponectin, the important hormone signal coming from fat that improves insulin resistance. The combination of diabetic medication and green tea produced a statistically significant reduction in hemoglobin A1C. These results indicate that even modest intake of green tea catechins improves blood sugar control in type 2 diabetic patients. When blood sugar control is being improved in conjunction with a trend of weight loss, health is being restored.
* Green Tea and Other Antioxidants Assist Metabolic Profile: A study published in 2010 in the American Journal of Nutrition showed that a combination of green tea, resveratrol, vitamin E, vitamin C, omega-3 fatty acids, and tomato extract given to overweight men for five weeks raised their adiponectin level by seven percent. The researchers documented numerous favorable metabolic changes indicating: modulated inflammation within white adipose tissue, improved endothelial function of arteries, improved antioxidant function, and increased fat burning by the liver.
* Green Tea Inibits the Accumulation of fat in Cells: In a transgenic mouse study, it was found that green tea in combination with exercise extended the mouse’s health and life. The green tea enabled better use of oxygen by muscles, improved antioxidant function within muscles, and increased the rate of fat burning by muscles.
* Green Tea Reduces Obesity Associated Inflammation: It is well-known that being overweight or obese is associated with increased inflammation, both within white adipose tissue and around your body. One way to help calm inflammation is through the function of specialised regulatory T cells hat initiate signals that are anti-inflammatory. A recent study in the British Journal of Nutrition found that obese humans have fewer of these important regulatory T cells than normal weight people and the T cells they did have were less active in terms of quenching inflammation. The researchers went on to expose the regulatory T cells of the obese people to ECGC and found that the T cells woke up and started producing anti-inflammatory signals and were then able to cause the reduction in NF-kappaB, the primary inflammatory gene signal. Researchers also showed that ECGC increased anti-inflammatory activation in the regulatory T cells of the normal weight people in their study.
* Green Tea can Help Obese Children: Consumption of 576 mg green tea catechins per day for 24 weeks in obese children found that those who were the most obese had a statistically significant reduction in waist circumference, blood pressure, and LDL cholesterol.
* Green Tea Boosts Adinopectin Production by Fat Cells: Further insights into the molecular mechanisms of green tea come from a variety of recent animal and cell studies. Studies with fat cells show that green tea catechins turn on gene signals that produce adinopectin. Adequate adiponectin production is required to prevent insulin resistance and type 2 diabetes. In one study, green tea has been shown to blunt the effect of insulin on baby fat cells, helping prevent them from turning into mature fat storing fat cells.
* Green Tea Inhibits the Production of New Fat Cell: Leptin is the primary hormone coming from white adipose tissue that regulates weight gain. Too much leptin in the blood causes leptin resistance, a problem that sets into motion poor metabolic health. A recent animal study showed that green tea decreased total cholesterol, LDL cholesterol, and triglycerides while also lowering the levels of leptin in the blood.Transgenic mice—mice that make no leptin—(ob/ob) experience unrelenting appetite, obesity, and fat accumulation in all the wrong places, such as the liver. In this extreme model of malfunction green tea was able to prevent at from accumulating in the liver. This finding is significant since fat accumulation in the human liver is a key marker that metabolic health is in big trouble.
* Green Tea Helps Bone Health: A recent study also showed green tea helped build bone. Green tea catechins significantly boosted the activity of bone building cells known as osteoblasts while reducing the activity of the osteoclasts that take down bone. A significant reduction of the primary inflammatory gene signal, NF-kappaB , was associated with these positive findings. Not only is this good news as yet another bone helping nutrient, but new developments are indicating that positive bone health and proper metabolism are highly linked.
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Tie Guan Yin or Iron Goddess is probably the best known Chinese high-grade Oolongs. A light, semi-fermented, whole-leaf tea that is low in caffeine, high in antioxidants and particularly beneficial around meal times. The fresh, earthy flavour carries a lingering aroma, as well as subtle undertones of florals and fruits.
Ingredients- Oolong Tea (Camellia sinensis)
Oolong Tea and Weight Loss
Whilst most of the scientific research to date has focussed on the health benefits of green tea, Oolong tea contains a higher content of polyphenols and has been found to have some powerful actions, especially when it comes to weight loss. Several recent studies have suggested that oolong tea may increase the metabolic rate by as much as 20% when used on a daily basis. It appears to do this by increasing the expenditure of energy and promoting the oxidation of body fat stores. In fact, oolong tea has been shown to be more effective than green tea in promoting weight loss in the limited number of studies that have been performed. Although more studies will be needed to further solidify its role in weight loss, oolong tea is thought to have a variety of positive health benefits and could be alternated with green tea to derive the benefits of the polyphenols and other healthy chemicals found in both these teas.
Oolong Tea and Weight Loss Research Summary
Physiologist William Rumpler, in an effort to shed light on an ancient Chinese belief linking oolong tea consumption to weight loss, conducted a study at the Beltsville Human Nutrition Research Center in Maryland on energy expenditure on participants who drank either 4 cups of tea or 4 cups of plain water each day for three days. At the end of the study, he and his research team found that the participants who drank the tea had a 3 percent higher expenditure and burned, on average, 67 more calories a day than they previously had. In addition, the tea drinkers had a 12 percent higher fat oxidation rate than the water drinkers, a finding that led the researchers to believe that caffeine was not the only reason for a rise in their metabolic rates.
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Rich, full-flavoured and caffeine-free, this specialty blend is a cleansing coffee substitute. The roasted wattleseed makes it a little nutty, while the cinnamon adds a spicy sweetness. Ideal for ‘Soy Dandelion Lattés’ (LSDs) plus perfectly palatable on its own.
Ingredients- Roasted Dandelion Root, Roasted Wattleseed and Cinnamon*. *Certified Organic
Dandelion Root and Weight Loss
Dandelion root is a bitter liver tonic herb that helps with the breakdown and digestion of fats that is particularly important on a weight loss diet. The liver is the major fat-burning organ of the body so it is essential it is working efficiently to pump out fat. Additionally, it has a mild laxative effect to assist in efficient bowel elimination and has a diuretic action that helps reduce fluid retention and uric acid levels.
Cinnamon and Weight Loss
Cinnamon has been found to help regulate blood sugar levels making it particularly beneficial in cases where there are sugar cravings and diabetes- common issues in overweight people. It can also assist with digestion as it is a "warming" spice that blends well with the bitter and "cooling" properties of Dandelion root.
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4. BLACK MAGIC
A wicked tea to entice the licorice lovers. Combining the refreshing properties of peppermint with the tasty treats of licorice and aniseed myrtle, this specialty blend will linger long on the palate. Particularly beneficial after meals to settle the tummy or satisfy your sweet tooth.
Ingredients- Licorice root*, Fennel seeds*, Aniseed Myrtle, Peppermint* (*Certified organic)
Black Magic & Weight Loss
Why not try a cup of Black Magic tea, which is naturally sugar-free, to satisfy your sweet tooth on your weight loss program, rather than reaching for a carbohydrate-loaded snack? Sugar and high carbohydrate foods are best avoided on a weight loss program as the focus is on consuming foods that are lower on the glycaemic index and lower in carbohydrates generally. This not only helps to stabilise blood sugar levels but also means that we prevent energy spikes and also the storage of unused energy as fat. Black Magic contains herbs to help with digestion that is particularly important on a weight loss program to ensure efficient breakdown of food, assimilation of nutrients and elimination of wastes.
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BUY ALL 4 TEAS IN BYRON BODY FOR $89.95
Including a small tin of Organic Sencha Green Tea, Oolong, Dandylicious and Black Magic
Disclaimer: Please consult your Naturopath or Doctor if you have any health concerns
 Wang H, Wen Y, Du Y, Yan X, Guo H, Rycroft JA, Boon N, Kovacs EM, Mela DJ. Effects of Catechin Enriched Green Tea on Body Composition. Obesity 2009 August ; Unilever R&D, Shanghai, China.
 Hsu CH, Tsai TH, Kao YH, Hwang KC, Tseng TY, Chou P. Effect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2008 June 27(3):363-70. Community Medicine Research Center, National Yang-Ming University, Taipei, Taiwan.
 Phung OJ, Baker WL, Matthews LJ, Lanosa M, Thorne A, Coleman CI. Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis American Journal of Clinical Nutrition, 2009 November University of Connecticut School of Pharmacy, Storrs, CT.
 Nagao T, Meguro S, Hase T, Otsuka K, Komikado M, Tokimitsu I, Yamamoto T, Yamamoto K. A catechin-rich beverage improves obesity and blood glucose control in patients with type 2 diabetes. Obesity 2009 February 17(2):310-7. Health Care Food Research Laboratories, Kao Corporation, Tokyo, Japan.
 Bakker GC, van Erk MJ, Pellis L, Wopereis S, Rubingh CM, Cnubben NH, Kooistra T, van Ommen B, Hendriks HF. An antiinflammatory dietary mix modulates inflammation and oxidative and metabolic stress in overweight men: a nutrigenomics approach. Am J Clin Nutr. 2010 March TNO Quality of Life, Business Unit Biosciences, Zeist and Leiden, Netherlands.
 Lee MS, Kim CT, Kim IH, Kim Y. Inhibitory effects of green tea catechin on the lipid accumulation in 3T3-L1 adipocytes. Phytother Res. 2009 August 23(8):1088-91. Department of Nutritional Science and Food Management, Ewha Womans University, Seoul, 120-750, Korea.
 Yun JM, Jialal I, Devaraj S. Effects of epigallocatechin gallate on regulatory T cell number and function in obese v. lean volunteers. Br J Nutr. 2010 February 23:1-7. Department of Pathology and Laboratory Medicine, University of California, Davis, Medical Center, Sacramento, CA, USA.
 Matsuyama T, Tanaka Y, Kamimaki I, Nagao T, Tokimitsu I. Catechin safely improved higher levels of fatness, blood pressure, and cholesterol in children. Obesity 2008 June 16(6):1338-48. Department of Pediatrics, Fussa Hospital, Fussa-shi, Tokyo, Japan.
 Si Young Cho, Pil Joon Park, Hyun Jung Shin, Young-Kyung Kim, Dong Wook Shin, Eui Seok Shin, Hyoung Ho Lee, Byeong Gon Lee, Joo-Hyun Baik, and Tae Ryong Lee. Catechin suppresses expression of Kruppel-like factor 7 and increases expression and secretion of adiponectin protein in 3T3-L1 cells Am J Physiol Endocrinol Metab 2006 December Research and Development Center, AmorePacific Corporation, Yongin, Kyeonggi, Korea
 Ku HC, Chang HH, Liu HC, Hsiao CH, Lee MJ, Hu YJ, Hung PF, Liu CW, Kao YH. Green tea (-)-epigallocatechin gallate inhibits insulin stimulation of 3T3-L1 preadipocyte mitogenesis via the 67-kDa laminin receptor pathway. Am J Physiol Cell Physiol. 2009 July ;297(1):C121-32. Dept. of Life Science, College of Science, National Central Univ., Jhong-li, Taiwan 32054
 Chun Hay Ko, Kit Man Lau, Wing Yee Choy and Ping Chung Leung, Effects of Tea Catechins, Epigallocatechin, Gallocatechin, and Gallocatechin Gallate, on Bone Metabolism Journal of Agricultural and Food Chemistry 2009 August 57 (16): 7293. Institute of Chinese Medicine, The Chinese University of Hong Kong, Shatin, Hong Kong, SAR, People’s Republic of China.
 (William Rumpler, James Seale, Beverley Clevidence, Joseph Judd,
Eugene Wiley, Shigeru Yamamoto, Tatsushi Komatsu, Tetsuya Sawaki, Yoshiyuki
Ishikura and Kazuaki Hosoda, Oolong Tea Increases Metabolic Rate and Fat Oxidation in Men; The American Society for Nutritional Sciences, 2001, J. Nutr. November 2001 131: 2848-2852