Nutrition Archives - Cronometer Blog

9 Tips For Achieving Long-Term Weight Loss

Emily Wright — Thu, 18 Jan 2024 06:33:33 +0000

Key Factors In Achieving Sustainable Weight Loss

Embarking on a journey towards sustainable weight loss is a life-long commitment to a healthier, happier you. While there’s no one-size-fits-all approach, science-backed principles guide us toward lasting results. In this comprehensive guide, we’ll delve into the essential factors that can help you shed pounds sensibly and maintain your achievements for the long haul.

Are you tired of fad diets and quick fixes that rarely yield lasting results? Join us as we explore the science behind sustainable weight loss and provide you with actionable insights, tips, and strategies that are not only effective but also gentle on your body and mind.

Set Realistic Expectations

When you’re starting out on this path, it’s important to set realistic weight loss goals. Keeping in mind that long-term weight loss is the goal here, so start small with manageable lifestyle changes. If you’re making drastic changes to your routine in order to lose the weight, think about how likely you are to continue adhering to these changes long-term. Otherwise you may find yourself reverting back to your old habits and eventually gaining the weight back.

A realistic goal might look like losing 5%–15% of your initial body weight (1). Take a look at our blog covering how fast should you lose weight for a more detailed breakdown on rate of weight loss and sustainability.

Keep A Food Journal

The act of keeping a food journal has been proven to aid in weight loss across several studies (4, 5). Not only does it encourage people to adhere more to their diets, but it is also is associated with long-term weight loss success (2).

In one study, it was made apparent that smart phone applications, like Cronometer, were superior in helping with weight loss as compared to a website or a written food diary (3).

Eat A Balanced Diet

It may sound cliche but make sure you’re getting enough fruits and vegetables!

Many diets out there will have you cutting out certain foods in order to drop pounds. This approach works for some, but removing or altering foods in your diet can have certain consequences, mainly, that you might not be hitting adequate nutritional intakes.

Eating a balanced diet will help make sure you’re getting at least the basic nutrition that your body needs to function properly, helping you feel better for the long-haul.

Here’s where Cronometer can step in. By logging your food intake in Cronometer, you can make sure you’re hitting all the important nutritional bases. Cronometer will identify that maybe you’re not eating enough vitamin b12 or magnesium and will make suggestions for what to eat in order to increase your intake.

If you’re looking for some guidance beyond hitting your nutritional targets, read this blog to see which diets are proven to be the most successful for weight loss.

Watch Your Portion Sizes

Weight loss can be looked at as a simple math equation. In order to lose weight, you need to be consuming less energy than your output. So, in order to lose weight and keep it off long-term, it’s important to know how much food you’re eating, how much energy you’re burning and to keep a deficit between the two.

Getting an understanding of how many calories are in your meals and snacks and adjusting your portions to stay within a deficit is key to successful weight loss.

Not only will Cronometer open your eyes to the nutritional content of the food you’re eating, we’ll also do all the math for you!

Once you give us some basic info like age, height, weight and a weight goal, we’ll give you an “allowance” for each day. When you log your food throughout the day, this number will decline, giving you an idea of how much you’re able to eat while still remaining in a deficit.

For the utmost accuracy, we recommend using a kitchen scale to remove any ambiguity from your portion sizes. Here are a few more ways we recommend losing weight with Cronometer.

Stay Hydrated

Besides the fact that your body needs fluids to operate at it’s tip top shape, drinking water can make you feel less hungry (6). If you’re looking to lose weight and keep it off, this is one of the easier changes to implement.

If you’re asking yourself how much water do you need to drink, check out this blog to find out and to learn how to track water in your Cronometer account.

Get Enough Quality Sleep

Poor sleeping habits have a proven effect on weight management, leading to an increase in energy intake (8). Both duration and quality can impact your appetite so if you’re wanting to drop the weight, try to prioritize getting a good nights rest.

If you’re looking for ways to improve your sleep quality, try paying attention to these micronutrients and here are some things you might want to avoid.

Try To Keep Your Stress In Check

Stress and appetite seem to have a two-way and complicated relationship, with varying effects on your hormones. A person exposed to stress will either under eat or over eat (9) and both would contribute to an unsustainable weight loss journey.

Establish A Support System

Having people around you that can support you in your weight loss journey has also proven to be an effective way to lose weight and keep it off.

Having a registered dietitian, nutritionist or doctor can be an amazing resource to help you through losing weight and maintaining that long-term. It’s been shown that cognitive behavioural therapy, such as services obtained from a dietitian, mixed with a health behaviour change support system, like Cronometer, has been shown to be effective at helping people lose weight and sustain that weight loss (10).

Aside from professionals, it’s also great to lean on friends, family or an online support network. Head to any of our social media channels, Reddit or our Forums if you’re looking to connect with people in a similar situation to you.

Get Your Head In The Game

There is a huge mental component to weight loss which comes down to how intentional and motivated you are to achieve your goals. It takes dedication, commitment and long-term lifestyle changes that aren’t always easy to adhere to. We have faith that you can do it and we’re happy to stick by your side every step of the way, but in the end, it all comes down to you!

References

Fabricatore, A., Wadden, T., Womble, L. et al. The role of patients’ expectations and goals in the behavioral and pharmacological treatment of obesity. Int J Obes 31, 1739–1745 (2007). https://doi.org/10.1038/sj.ijo.0803649
Peterson, N.D., Middleton, K.R., Nackers, L.M., Medina, K.E., Milsom, V.A. and Perri, M.G. (2014), Dietary self-monitoring and long-term success with weight management. Obesity, 22: 1962-1967. https://doi.org/10.1002/oby.20807
Carter MC, Burley VJ, Nykjaer C, Cade JE. Adherence to a smartphone application for weight loss compared to website and paper diary: pilot randomized controlled trial. J Med Internet Res. 2013 Apr 15;15(4):e32. doi: 10.2196/jmir.2283. PMID: 23587561; PMCID: PMC3636323.
Johnson, F., Wardle, J. The association between weight loss and engagement with a web-based food and exercise diary in a commercial weight loss programme: a retrospective analysis. Int J Behav Nutr Phys Act 8, 83 (2011). https://doi.org/10.1186/1479-5868-8-83
Lora E. Burke, Jing Wang, Mary Ann Sevick, Self-Monitoring in Weight Loss: A Systematic Review of the Literature, Journal of the American Dietetic Association, Volume 111, Issue 1, 2011, Pages 92-102, ISSN 0002-8223, https://doi.org/10.1016/j.jada.2010.10.008.
American Chemical Society. “Drink water to curb weight gain? Clinical trial confirms effectiveness of simple appetite control method.” ScienceDaily. ScienceDaily, 23 August 2010. .
Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
Adams, C.E., Greenway, F.L. and Brantley, P.J. (2011), Lifestyle factors and ghrelin: critical review and implications for weight loss maintenance. Obesity Reviews, 12: e211-e218. https://doi.org/10.1111/j.1467-789X.2010.00776.x
Ans AH, Anjum I, Satija V, Inayat A, Asghar Z, Akram I, Shrestha B. Neurohormonal Regulation of Appetite and its Relationship with Stress: A Mini Literature Review. Cureus. 2018 Jul 23;10(7):e3032. doi: 10.7759/cureus.3032. PMID: 30254821; PMCID: PMC6150743.
Teeriniemi A-M, Salonurmi T, Jokelainen T, Vähänikkilä H, Alahäivälä T, Karppinen P, Enwald H, Huotari M-L, Laitinen J, Oinas-Kukkonen H, Savolainen MJ (University of Oulu, Oulu, Finland; Oulu University Hospital, Oulu, Finland; University of Oulu, Oulu, Finland; Kuopio University Hospital, Kuopio, Finland; Oulu University Hospital, Oulu, Finland; University of Oulu, Oulu, Finland; University of Oulu, Oulu, Finland; University of Oulu, Oulu, Finland; and Finnish Institute of Occupational Health, Helsinki, Finland). A randomized clinical trial of the effectiveness of a Web-based health behaviour change support system and group lifestyle counselling on body weight loss in overweight and obese subjects: 2-year outcomes. J Intern Med 2018; 284: 534–545.

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How Fast Should I Lose Weight?

Sarah Cronometer — Tue, 16 Jan 2024 06:32:59 +0000

Impacts Of Losing Weight Quick vs. Slow

Embarking on a weight loss journey can be a challenging yet rewarding experience. One of the most common questions people have is “what’s the fastest way to lose weight?”

But we’re here to tell you to hold your horses because the recommendations for the ideal rate of weight loss sits between 1-2 lbs (or 0.5 to 1 kg) per week.

The reality is that not many people are content with losing only 4 lbs per month and are likely to engage in more extreme diet control strategies in an attempt to expedite the rate of losing weight. We’re here to answer some of people’s most burning questions about faster vs. slower weight loss.

What are the consequences of losing weight quickly?
Is slower weight loss proven to be more sustainable?
Is rapid weight loss more likely to be regained?
What are the best ways to lose weight and keep it off?

Potential Consequences of Rapid Weight Loss

Weight loss may be your ultimate goal and seeing results, fast can be rewarding. Watching the number on the scale decrease can certainly be motivating but there are a few health concerns that come along with losing weight fast that you may want to consider.

Muscle Loss

Rapid weight loss will typically lead to a loss of muscle because your body will start to use muscle protein as a source of energy. While you may see the number on the scale declining, your muscles are important for daily bodily functions such as walking, talking and even breathing. A slower rate of weight loss helps preserve muscle mass, which is crucial for maintaining metabolic rate and overall health.

Metabolic Health

Losing weight fast can slow down your metabolism, meaning you burn fewer calories through out the day. This potential side effect has been shown to persist for several years after the weight is lost.

Hormonal Changes

Too-rapid weight loss can disrupt the balance of hunger hormones like leptin and ghrelin. Leptin decreases appetite, and its levels drop during rapid weight loss, increasing hunger. Ghrelin, which stimulates appetite, can increase with rapid weight loss.

Nutritional Adequacy

As you start your weight loss journey, it’s important to keep your body’s basic nutritional needs in mind. Meeting recommended targets for vitamins, minerals, proteins and fats is key to keeping your body at optimal function.

Mental Wellness

Along with the physical repercussions of rapid weight loss which are mentioned above, it’s important to keep in mind the potential mental side effects. These may include stress and mental illness such as disordered eating patterns.

Does Slow And Steady Win The Race?

Despite a widely held opinion that rapid weight loss is less sustainable, the evidence that suggests that the speed of weight loss has an impact on your likelihood of keeping the weight off long-term is contradictory.

The evidence is murky, so to say, but the short answer would be that if you lose weight quickly, you’re not automatically more likely to regain that weight. The reverse being true as well, you’re not more likely to keep the weight off if you lose the weight at a slower pace.

What we can confirm with studies, however, is that the most effective way to lose weight, and keep it off is through sustainable lifestyle changes. In short, this means making changes that are realistic and reasonable for you and your lifestyle.

Whatever changes you make to lose the weight, whether that be caloric restriction, increased exercise or both, make sure it’s realistic to adhere to those changes long-term if you want to keep that weight off.

Permanent weight loss requires permanent behaviour change. And if you need to grit your teeth and white-knuckle your way through these behaviour changes, it’s unlikely that you will be able to maintain them for long. As cliché and redundant as it sounds, long-term weight loss requires a change in lifestyle that is enjoyable or, at the very least, tolerable.

So, before committing yourself to a grueling exercise program or swearing off all carbohydrates, take a moment to consider if these behaviour changes can be lifelong. If the answer is no, then look for a way to modify the behaviour so it is both enjoyable and sustainable. And keep in mind that all of the research to date suggests that the best diet is the one that you follow for the rest of your life.

Tips For Sustainable Weight Loss

If you’re looking for tips on how to lose weight and keep it off, look no further than this blog post which will go through several scientifically proven tips and tricks to long-lasting weight loss.

1. Purcell K, Sumithran P, Prendergast LA, Bouniu CJ, Delbridge E, Proietto The effect of rate of weight loss on long-term weight management: a randomised controlled trial. Lancet Diabetes Endocrinol. 2014 Dec;2(12):954-62.
2. Vink RG, Roumans NJ, Arkenbosch LA, Mariman EC, van Baak MA. The effect of rate of weight loss on long-term weight regain in adults with overweight and obesity. Obesity (Silver Spring). 2016 Feb;24(2):321-7. doi: 10.1002/oby.21346.
3. Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M. Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors? Int J Endocrinol Metab. 2017 May 17;15(3):e13249. doi: 10.5812/ijem.13249. PMID: 29201070; PMCID: PMC5702468.
4. Nackers, L.M., Ross, K.M. & Perri, M.G. The Association Between Rate of Initial Weight Loss and Long-Term Success in Obesity Treatment: Does Slow and Steady Win the Race?. Int.J. Behav. Med. 17, 161–167 (2010). https://doi.org/10.1007/s12529-010-9092-y
5. Paisey RB, Frost J, Harvey P, Paisey A, Bower L, Paisey RM, Taylor P, Belka I. Five year results of a prospective very low calorie diet or conventional weight loss programme in type 2 diabetes. J Hum Nutr Diet. 2002 Apr;15(2):121-7. doi: 10.1046/j.1365-277x.2002.00342.x. PMID: 11972741.
6. Atkinson RL, Fuchs A, Pastors JG, Saunders JT. Combination of very-low-calorie diet and behavior modification in the treatment of obesity. Am J Clin Nutr. 1992 Jul;56(1 Suppl):199S-202S. doi: 10.1093/ajcn/56.1.199S. PMID: 1615884.
7. Fothergill E, Guo J, Howard L, Kerns JC, Knuth ND, Brychta R, Chen KY, Skarulis MC, Walter M, Walter PJ, Hall KD. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity (Silver Spring). 2016 Aug;24(8):1612-9. doi: 10.1002/oby.21538. Epub 2016 May 2. PMID: 27136388; PMCID: PMC4989512.

Link to previous blog post.

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What is the Best Diet for Losing Weight?

Eliisa — Fri, 12 Jan 2024 06:41:53 +0000

A Look At The Best Weight Loss Diets

When it comes to losing weight, everyone has an opinion. From low-carb to low-fat, and everything in between, there is no shortage of diets that cater to every preference and taste. But which (if any) of these diets are truly effective at achieving and maintaining long-term, sustainable weight loss?

In today’s post, we’re taking a critical, evidence-based look at the diets of our time to find out which approaches are worth a second glance.

When it comes to weight loss, it’s important to remember that the “best” diet can vary from person to person, depending on individual health, lifestyle, and preferences. However, there are several diets that have been supported by scientific evidence for their effectiveness in weight loss. Below, we cover the most notable ones.

The Ketogenic Diet

A keto (short for ketogenic) diet is a low-carb, high-fat diet that restricts carbohydrate intake to 20-50 g of net carbs (total carbohydrates minus fibre) per day, or 5-10% of total energy (1). While targets for protein and fat vary based on the level of “strictness”, these macronutrients typically provide 20-25% and 65-80% of total energy, respectively.

Weight loss is theorized to occur on a ketogenic diet via several mechanisms: lower body fat stores resulting from less circulating insulin; increased satiety; and a greater production of glucose from protein (which uses a lot of extra energy; 2). Additionally, there is often a reduction in total calorie intake on a keto diet.

When compared to a low-fat diet, a ketogenic diet may result in marginally greater weight loss at the 12-month mark (0.9 kg difference), while improving some risk factors for cardiovascular disease (triglycerides and HDL cholesterol) and potentially worsening others (LDL cholesterol; 3).

Low-Carb Diets

As the name implies, low-carb diets (Atkins, South Beach, the Zone) restrict carbohydrates, similar to the ketogenic diet but not to the point of inducing ketosis.

While the “allowable” intake of carbohydrates varies by diet, most advise an intake of < 40% of total calories.

A 2014 meta-analysis and systematic review (4) found that compared to no dietary intervention, a low-carb diet resulted in a weight loss of 8.73 kg at 6 months and 7.25 kg at 12 months. This rate of weight loss was comparable to a low-fat diet, where total carbohydrate and fat intake equalled 60% and < 20%, respectively (4).

Plant-Based Diets

Including vegetarian and vegan diets, these focus on foods primarily from plants. They are effective for weight loss and also provide numerous health benefits. Plant-based diets are typically lower in calories and fat, which can help in weight management.

The number of people following a plant-based eating diet jumped by a whopping 600% between 2014 and 2017 (5), thanks in part to popular documentaries and food companies investing in plant-based alternatives like Beyond Meat. In addition, recent guidelines, including both Canada’s Food Guide and the EAT-Lancet report emphasize the importance of plant-based diets to meet global health and environmental initiatives. But can a plant-based diet change an individual’s body weight?

Observational data from the Adventist Health Studies have found that an individual’s body weight increases with the intake of animal foods (i.e. vegans weigh less than vegetarians, who weigh less than pescatarians, who weigh less than omnivores; 6) and data from the EPIC-Oxford trial suggests that vegans have significantly lower rates of age-related weight gain compared to omnivores (7). In a meta-analysis of 15 interventional trials, individuals who followed a plant-based diet (without energy restrictions) for a minimum of 4 weeks lost on average 4.6 kg (8). However, given the short duration of follow-up, it is unknown if these weight changes were sustained long-term.

Intermittent Fasting

As discussed in a previous post, intermittent fasting, which typically restricts the eating window to just 6-8 hours per day, is as effective as calorie-restricted diets in achieving weight loss that is maintained at 12-months follow-up (9). In addition, fasting may lead to better insulin control versus calorie-restricted diets, without any additional adverse outcomes (9).

The Bottom Line

So, if weight loss is your goal, which of the above diets should you follow – low carb, keto, vegan, low-fat, or intermittent fasting?

Based on the evidence available to date, it appears that any diet can work, provided you are able to stick with it long-term. So, in short, whichever diet works best for you and your lifestyle is best!

In North America, obesity is considered a progressive chronic disease that requires effective, long-lasting interventions to mange. Diets that are too restrictive or have a set end date are unlikely to provide long-lasting results and in fact, can do more harm than good.

How Can Cronometer Help You Lose Weight?

If you’re looking to Cronometer for help losing weight, we’re more than happy to help! Tracking your food intake, and more specifically using a mobile app to track your food intake has been proven to help people lose weight (10, 11, 12, 13).

Using Cronometer can increase awareness and accountability, provide you with real-time feedback and increase your education surrounding nutrition, resulting in proven weight-loss results.

Check out this blog for a beginner’s guide to losing weight with Cronometer or these 9 tips for achieving long term weight loss.

If you’re following the ketogenic diet, check out this blog for some guidance on how to leverage all of our keto settings.

Cronometer Gold subscribers can also take advantage of our Intermittent Fasting Timer to time, track and chart your fasts so you can better assess the impact of all your hard work.

References

1. Royall D. Diet Composition: Keto Diets. PEN: Practice-based evidence in Nutrition. 2018 Nov. Access through subscription only: https://www.pennutrition.com/KnowledgePathway.aspx?kpid=25499&trcatid=38&trid=27298

2. Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013 Aug;67(8):789-96. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/23801097

3. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/23651522

4. Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA, et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014 Sep 3;312(9):923-33. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/25182101

5. Forgrieve J. The Growing Acceptance of Veganism. Forbes. 2018 Nov. Available from: https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/#7412046b2f2b

6. Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc Dis. 2013 Apr;23(4):292-9. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/21983060

7. Rosell M, Appleby P, Spencer E, Key T. Weight gain over 5 years in 21,966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford. Int J Obes (Lond). 2006 Sep;30(9):1389-96. Epub 2006 Mar 14. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/16534521

8. Barnard ND, Levin SM, Yokoyama Y. A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. J Acad Nutr Diet. 2015 Jun;115(6):954-69. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/25620754

9. Harris L, Hamilton S, Azevedo LB, Olajide J, De Brún C, Waller G, et al. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database System Rev Implement Rep. 2018 Feb;16(2):507-547. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/29419624

10. Burke, L. E., et al. (2011). “Self-monitoring in weight loss: a systematic review of the literature.” Published in the Journal of the American Dietetic Association.

11. Laing, B. Y., et al. (2014). “Effectiveness of a smartphone application for weight loss compared with usual care in overweight primary care patients: a randomized, controlled trial.” Published in Annals of Internal Medicine.

12. Carter, M. C., et al. (2013). “Adherence to a smartphone application for weight loss compared to website and paper diary: pilot randomized controlled trial.” Published in the Journal of Medical Internet Research.

13. Tang, J., Abraham, C., Greaves, C., & Yates, T. (2014). “Self-directed interventions to promote weight loss: a systematic review of reviews.” Published in the Journal of Medical Internet Research.

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Curbing Your Hunger: The Key to Successful Weight Loss

admin — Thu, 04 Jan 2024 07:15:01 +0000

Why Am I So Hungry?

guest post by registered dietitian, susan mcfarlane

When it comes to successful weight loss, there is no magic pill, powder, or potion that will give you results you want without requiring significant and sustained changes to what you eat and how you move your body.

As mentioned in a previous post, to lose weight, we need to burn more calories than we consume. But because there isn’t one way to lose weight, this is where things get interesting. From low carb/high fat, to high carb/low fat, all diets appear to have equal weight loss potential the longer they are followed.

So what type of diet should you follow? Simple – the one that doesn’t leave you feeling hungry.

Understanding Hunger and Fullness

Hunger is universally interpreted as a cue to eat. For most, it’s experienced as a growling sensation that occurs as your stomach relays information to your brain about how empty it is. At the same time, the “hunger hormone”, ghrelin, increases and fuels our drive to seek out food. This physiological experience of hunger is aided by our learned behaviours about eating (i.e. 12 pm equals lunchtime), the sight and smell of food, and the expectation of reward and pleasure that it brings.

As we eat, our stomach communicates with our brain to tell it how much it has stretched and the number of food particles and water that have been ingested.

There is also a release of hormones that not only help us digest food, but cue us to stop eating. Yet, as finely developed as this feedback system is, it can be overridden by the pleasure and reward that food and eating bring.

Additionally, beliefs about how filling the food will be, combined with the food’s sensory properties, influence our decision to stop eating (2). Fullness between meals is largely dependent on how quickly the food we eat passes through the stomach and remaining digestive tract.

Finding Satisfaction: The Satiety Sweet Spot

Knowing the science behind the satiety cascade is useful since we can manipulate it to enhance the fullness we derive from food. And experiencing greater fullness for a longer duration of time is ultimately the goal since it leads to a lower calorie intake and consequently, weight loss.

Before You Eat

Research shows that our perceptions about the food we eat, combined with sensory properties of the food itself, go a long way in inducing satiety (2).

For example, if we are led to believe that the food we eat is going to be very filling, we are primed to feel full. However, this mind trick only seems to work if the sensory properties (i.e. the texture) and the calorie content of the food match our expectations (2).

Using a real-world example, if we believe a new smoothie recipe will be filling, and it delivers the sensory properties of thick and creamy while providing enough calories to keep physiological hunger at bay, we are likely to feel fuller compared to a recipe that lacks satiety information and fails to provide a thick taste sensation.

Similarly, we can also enhance satiety by tricking our mind into believing we are eating more food than we are by using smaller plates and bowls and increasing the volume of food consumed by adding low calorie fruits and vegetables.

While You Eat

When it comes to macronutrients, protein takes the title of most satiating (2).

However, carbohydrates are a close second as fibre (specifically the type of fibre founds in oats, beans, lentils, and flax) is known to enhance feelings of fullness by delaying gastric emptying, positively influencing satiety hormones, and increasing gastric distention (3).

Fat, on the other hand, is often rated as less filling (at least in the short-term), despite providing a higher number of calories (4). However, it is not yet clear what the ideal ratio of protein: carbohydrates: fat is in a food or meal when it comes to satiety.

How we eat also seems to play a role in determining the satiety derived from food. Research shows that liquid calories, as opposed to solids, generally leave us feeling less full since the act of chewing enhances both perceived and physiological satiety (5).

In addition, distractions such as TV or social media, dilute the sensory information being sent to our brain about the food, which could contribute to overeating.

After You Eat

In the period following meals, it’s important to avoid triggers that lead you to mindlessly eat even more.

TV-watching and reading are two of the most common activities that people associate with eating and can trigger the brain to want a snack, even if hunger isn’t present. Instead, try to do an engaging activity that involves as many senses as possible. Some of my favourites are: knitting with the infuser on while playing music or painting your nails while listening to your favourite podcast.

If you have any other tried and tested strategies for enhancing the satiety you feel from meals, we’d love to hear from you! Leave a comment below or start-up a discussion in one of the forums.

References

Amin T, Mercer J. Hunger. Hunger and Satiety Mechanisms and Their Potential Exploitation in the Regulation of Food Intake. Curr Obes Rep. 2016 Mar;5(1):106-12. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/26762623.
Chambers L, McCkrickerd K, Yeomans M. Optimising foods for satiety. Trends Food Sci Technol. 2015 Feb;41(2):149-160. Available from: https://www.sciencedirect.com/science/article/pii/S0924224414002386.
Wynne K, Stanley S, McGowan B, Bloom S. Appetite control. J Endocrinol. 2005 Feb;184(2):291-318. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/15684339.
Blundell J, Macdiarmid J. Fat as a risk factor for overconsumption: satiation, satiety, and patterns of eating. J Am Diet Assoc. 1997 Jul;97(7 Suppl):S63-9. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/9216571.
Zijlstra N, Mars M, de Wijk RA, Westerterp-Plantenga MS, de Graaf C. The effect of viscosity on ad libitum food intake. Int J Obes (Lond). 2008 Apr;32(4):676-83. Epub 2007 Dec 11. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/18071342

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5 Nutrition Tips To Help Reduce Anxiety

Sam Francis — Thu, 14 Dec 2023 17:30:40 +0000

Eat Calm and Carry On

written by dr. uma naidoo, nutritional psychiatrist

Here are some of my favorite foods and essential nutrients to make 2024 a year of balance!

The title says it all – as we move into the New Year, I’m all about ways to help us achieve a state of peace both inside and out. As a Nutritional Psychiatrist, I’m passionate about leveraging the power of food to reduce symptoms of anxiety, and keep me calm, cool and collected for all the things we have in store for the coming year.

After the pandemic, anxiety disorders grew from about 298 million people affected to 374 million, which is about a 25% increase. Prior to the pandemic, the American Psychological Association had reported that more than three-quarters of adults report symptoms of stress.

Research has shown that more than 70% of people globally with mental illness receive no treatment from healthcare staff. All this points to us needing more solutions for the most common mental health condition. Whether you have a formal diagnosis or whether you feel off your game since COVID, anxiety seems to be everywhere these days.

These are the key foods to include in your diet in 2024 to promote a sense of calm, focus, and clarity.

Prebiotic Fiber

Veggies are rich in prebiotic fibers that feed and help maintain an abundance of healthy bacteria in the gut which is associated with reduced neuroinflammation and stress.

Prebiotic foods include asparagus, garlic, onions, leafy greens, artichokes, legumes, mushrooms, and apples, amongst others. I recommend including a variety of these veggies in the diet to ensure a diversity of brain boosting vitamins and minerals along with fiber.

Berries

Loaded with fiber, antioxidants and vitamins, berries support a healthy gut microbiome and can reduce inflammation.

Blueberries specifically contain one of the highest concentrations of anxiety-reducing anthocyanin, a powerful antioxidant that supports brain health by fighting off oxidative stress. Wild blueberries even have twice the antioxidant power of regular blueberries!

However, raspberries, blackberries and strawberries are all great fruits to reach for when feeling anxious. I love having a quarter cup of blueberries daily as part of a brain-healthy breakfast!

Omega-3 Fatty Acids

Omega-3 fatty acids are an incredibly powerful tool in reducing inflammation in the gut and brain. They can be found abundantly in wild caught fish like salmon, anchovies, tuna, mackerel, and sardines, as well as in nuts and seeds like walnuts, flax, and chia seeds.

Omega-3 consumption is associated with reduced anxiety, brain fog and cognitive decline, as well as improved mood.

Spices

Spices like turmeric with a pinch of black pepper, cinnamon, saffron, rosemary, and ginger not only boost the flavor and color of our meals, but are also rich in antioxidants, micronutrients and anti-inflammatory compounds for improved mental fitness.

Enjoying my turmeric latte each morning is one of my go-to practices for reduced stress and good energy throughout the day!

Fermented Foods

A healthy gut microbiome is dependent on a healthy presence of good bacteria in the gut and an effective way to replenish these populations of good bacteria is through eating fermented foods!

Naturally rich in live cultures, foods like sauerkraut, kimchi, kefir, miso, and plain yogurts are excellent for mental fitness. Consuming fermented foods in conjunction with the above-mentioned fiber-rich veggies is key for maintaining a healthy microbiome and defending against chronic inflammation.

Hungry For More?

Dr. Uma Naidoo is a Harvard trained Nutritional Psychiatrist, professional chef, and nutritional biologist, and author of the bestselling This is Your Brain on Food. Her new book, Calm Your Mind with Food, is available for pre-order now.

You can find me online at www.umanaidoomd.com, and connect with me on Instagram and Twitter, @DrUmaNaidoo, for real-time updates and news in Nutritional Psychiatry.

The post 5 Nutrition Tips To Help Reduce Anxiety appeared first on Cronometer Blog.

New Year Nourishment: Join This Year’s Food Tracking Challenge

Emily Wright — Tue, 12 Dec 2023 22:30:23 +0000

THIS CHALLENGE HAS NOW ENDED

Thanks so much to everyone who participated! We were overwhelmed with the participation and feedback that we received. To see how you stacked up against your fellow challengers, scroll through the wrap up below.

Log Food For A Chance To Win

Hey there, health enthusiasts and food-tracking fans! As we step into the fresh beginnings of January, we’re rolling out a fun, nutritious, and rewarding food challenge that’s all about celebrating healthy eating and mindful nutrition.

Starting January 1, we’re inviting you, our amazing community, to join us in a journey of dietary discovery and wellness. Whether you’re a seasoned food tracker or just starting out, this food challenge is the perfect opportunity to kickstart your health goals for the year.

Each day you log is a step closer to not only a healthier you but also a chance to win a grand prize worth over $1,000 USD

The Grand Prize

A 1:1 coaching session with Registered Dietitian, Adam Ross (valued at $225 USD)
A Garmin watch (valued at $360 USD)
A 5-year subscription to Cronometer Gold (valued at $274.95 USD)
A $150 gift card to Lululemon
A $150 gift card to your local sporting goods store

We will be doing a random draw for the winner on Feburary 2nd, 2024. The winner will be contacted via email. Full contest rules and regulations can be found here.

How To Enter

Opt-in

As of December 17, you’ll have the opportunity within the app to opt-in to participate in the challenge. By opting in, you ensure that your account will be considered for the Grand Prize draw.

Look out for an in-app message prompting you to join the challenge and click ‘Yes, I Accept’. Don’t see it? Try this:

Check your Newsfeed. Tap Discover > the megaphone icon in the top right-hand corner > press and drag down to update your feed.
Force close the app and open it again.
Send an email to support@cronometer.com.

Log Food

Opted-in users who have logged food on 7 or more days during January will be entered into a draw to win the Grand Prize.

The more you log, the more chances you have to win. Log food on:

7-13 days: one entry
14-20 days: two entries
21-29 days: three entries
30+ days: five entries

Stay Motivated

Opt-in

By opting in, you’re not just ensuring that you’ll be entered into win the Grand Prize. You’ll also be sent motivational tips and reminders to log your food throughout the month.

Make sure you are subscribed to our email newsletter and are allowing push notifications to get the most out of the program and stay updated about the food challenge.

Navigate to More > Account > Privacy and make sure the ‘Send me emails and promotional newsletters’ is toggled on. For push notifications, navigate to More > Account > Notifications and toggle on ‘Allow Notifications’.

Join the Reddit thread

If you’re looking to connect with a community of fellow food challengers, head to Reddit! We’ve created a thread just for you guys to share your progress, get motivated and ask questions. Find it here.

Like & follow Cronometer

For more nutrition tricks and motivational content, make sure you’re following us on Instagram, Facebook and/or Twitter! We’ll be keeping you educated and motivated throughout the month.

Share your progress

We can’t wait to see how you’re all doing! Show us your streak numbers, your Diary page, your selfies or your workout routines! Sharing your progress is now easier than ever with our new Share feature.

Share your progress in the food challenge by tagging us or using #CronoLove on your posts.

Good Luck!

To all of our users and beyond, we wish you a healthy, happy 2024! And if you’re planning to hop on the challenge with us, may the odds be ever in your favour.

The post New Year Nourishment: Join This Year’s Food Tracking Challenge appeared first on Cronometer Blog.

A Pregnant Woman’s Guide To Nutrition For A Healthy Baby

admin — Thu, 30 Nov 2023 00:25:43 +0000

A Pregnant Woman's Guide To Nutrition For A Healthy Baby

guest post from registered dietitian and holistic nutritionist, susan macfarlane

Pregnancy is a time of incredible excitement and joy in the lives of parents-to-be. However, ensuring that you are meeting all essential nutrients and supplementing with the proper vitamins and minerals can feel overwhelming. Below is an essential guide to help pregnant women in planning nutrition for a healthy baby and having a nourishing pregnancy.

Short on time? Jump to the following sections:

How much weight should you gain during pregnancy?
How much should you eat during pregnancy?
Nutrients that will help grow a healthy baby
Nutrition considerations for vegan moms
Foods to avoid during pregnancy
How Cronometer can help

Change Your Cronometer Settings

Firstly, if you’re newly pregnant and haven’t already, make sure you switch your Cronometer settings to indicate that you’re pregnant. This will alter your energy, protein and vitamin & mineral targets to match the recommendations outlined in the Institute of Medicine’s Dietary Reference Intakes.

On mobile, tap More > Profile > Sex and scroll down to select Pregnant.

On web, click More > Profile + Targets > and click the drop down under Sex to select Pregnant.

How Much Weight Should You Gain During Pregnancy?

In the past, women were often encouraged to “eat for two” and to not worry about over-indulging on calorie-dense foods.

While pregnancy is certainly not a time to follow a restrictive diet, we now know that gaining too much weight in pregnancy can increase a women’s risk for pregnancy-related complications.

The chart below highlights weight gain guidelines, according to Health Canada and the Institute of Medicine (1):

Pre-pregnancy BMI	Recommended weight gain during pregnancy		Recommended weekly rate of weight gain (2^nd and 3^rd trimester)
Pre-pregnancy BMI	Kg	Lb
< 18.5	12.5-18	28-40	0.5 kg (1.1 lb)
18.5-24.9	11.5-16	25-35	0.4 kg (0.9 lb)
25.0-29.9	7-11.5	15-25	0.3 kg (0.6 lb)
> 30	5-9	11-20	0.2 kg (0.5 lb)

You can easily keep track of your weight gain during pregnancy in Cronometer by adding a biometric on a regular basis.

If your rate of weight gain is quicker or slower than the rate recommended above, it’s important to make an appointment with your physician and dietitian.

How Much Should You Eat During Pregnancy?

If you don’t need to eat for two, then how much do you need to eat during pregnancy? The answer to this question depends on what your pre-pregnancy weight is and what trimester you are in.

Women with a BMI between 18.5-24.9 should consume an extra 350 calories in the 2^nd trimester (think large snack) and 450 calories in the 3^rd trimester (think mini meal).

If your BMI is lower than this range, you will need more food. If your BMI is higher than this range, you will need less food.

350 Calorie Snacks

1 cup plant milk

banana

¼ cup almonds

¼ cup hummus

whole grain pita

apple

1 slice whole grain toast

1 tbsp peanut butter

1 cup plant milk

450 Calorie Snacks

1 cup whole grain cereal

1 cup plant milk

1 cup berries

¼ cup pumpkin seeds

1 cup plant milk

Avocado toast

· 2 whole grain toast

· ½ avocado

· 2 T nutritional yeast

Smoothie:

· 1 cup plant milk

· banana

· 2 T peanut butter

· 1 T flaxseed

Nutrients That Will Help Grow A Healthy Baby

Protein

Protein-rich foods provide essential nutrients and are needed by a healthy baby to grow muscle and other tissues. Requirements for women at a pre-pregnancy BMI between 18.5 and 24.9 are 1.1 g of protein per kg (or ~0.5 g of protein per pound).

Meeting protein requirements is not difficult, provided you are eating enough calories and including a source of protein with every meal and at 50% of your snacks. Include plenty of plant-based sources of protein, such as lentils and beans, to help alleviate constipation.

Iron

During pregnancy, iron requirements are significantly higher because of an increase in mom’s blood volume. In addition, baby’s iron stores are being built up through mom’s diet for his or her first ~6 months of life.

In Canada, a prenatal multivitamin containing 16-20 mg of iron is recommended for all pregnant women to help them meet iron needs.

This amount, combined with a balanced diet that includes adequate protein, should meet the iron needs of most women. Additional iron may be needed in situations where anemia develops.

Calcium

Calcium is an essential nutrient used to build your healthy baby’s bones and teeth. Requirements for calcium are not different in pregnancy since your body absorbs calcium better when you are pregnant.

To ensure you are meeting your calcium needs of 1000 mg per day, include at least 1-2 cups of milk or plant milk per day, outside of meals (since calcium can interfere with absorption of iron).

Vitamin D

This essential nutrient is produced in our skin following exposure to UV light. However, in countries/states that fall above 37 degrees north, such as Canada, making vitamin D year-round is not possible. In addition, cloud coverage, skin pigmentation, smog, and sunscreen can reduce the amount of vitamin D our bodies produce.

As such, it is wise to ensure that your prenatal supplement includes at least 600-1000 IU of vitamin D.

Folate

Folate is a B vitamin that is needed to develop a healthy baby’s spine, brain, and skull, especially during the first four weeks of pregnancy. A folate deficiency in pregnancy can increase the risk of developing neural tube defects, which is a deformation of the brain or spinal cord.

Since folate is so important in early pregnancy, it is recommended that all women consume a folate-rich diet and take a folic acid supplement providing 400 mcg folic acid 2-3 months before conception (2).

Foods rich in folate include: edamame, cooked spinach, cooked asparagus, Brussels sprouts, legumes, and sunflower seeds.

Cronometer tracks your Folate intake, but you may need to change some settings to make sure it’s visible on your Nutrition Report.

On mobile tap More > Targets > Vitamins > scroll to Folate and make sure Visible is toggled on.

On web click More > Profile + Targets > scroll down to Nutrient Targets > Vitamins > look for Folate and check Visible.

Iodine

Iodine is an essential mineral that helps to regulate function of the thyroid hormone. In pregnancy, it is needed to support healthy brain development in the fetus.

Needs during pregnancy are 220 mcg and should not exceed 1100 mcg. Few foods provide a good source of iodine, which is why iodine (in Canada) is added to table salt (1/2 tsp = 190 mcg iodine). To ensure you are meeting your iodine needs, only use salt that has iodine added and ensure that your supplement contains at least 150 mcg of iodine per tablet.

Cronometer tracks your Iodine intake, but you may need to change some settings to make sure it’s visible on your Nutrition Report.

On mobile tap More > Targets > Minerals > scroll to Iodine and make sure Visible is toggled on.

On web click More > Profile + Targets > scroll down to Nutrient Targets > Minerals > look for Iodine and check Visible.

Omega 3

DHA and EPA are long-chain omega 3 fats critical for a healthy baby’s neurodevelopment during pregnancy. Although there is currently no consensus on how much omega 3 from EPA/DHA women should consume during pregnancy, the American Academy of Nutrition and Dietitians and Dietitians of Canada advise healthy adults to consume 500 mg of EPA/DHA per day (3).

Fatty fish, such as herring, salmon, and sardines, are rich in EPA/DHA, but may contain low levels of mercury and other pollutants, such as dioxins. If you choose to avoid fish during pregnancy, it is important to supplement with a source of DHA. Fish oil supplements contain little to no mercury, while algae supplements contain no mercury and are a good choice for vegans and vegetarians.

Before supplementing with DHA, talk to your doctor to ensure there are no risks of supplementing your diet with omega 3, such as intrauterine bleeding.

Nutrition Considerations For Vegan Moms

Many women are misled to believe that they can’t have a healthy pregnancy while following a plant-based diet.

According to the American Academy of Nutrition and Dietetics/Dietitians of Canada:

“appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes” (4).

That said, it’s important to understand what appropriately planned vegan diets are. The nutrition guidelines for pregnancy outlined above apply equally to vegans, with the following considerations:

Protein

It’s important to plan your meals and snacks around plant-based sources of protein, such as seitan, tofu, tempeh, beans, lentils, nuts, and seeds. Doing so will not only ensure that you meet your protein requirements (which are ~10% higher than omnivore diets), but will help you to get sufficient amounts of iron, zinc, folic acid, and magnesium.

Iron

Iron needs for vegans may be 80% higher than non-vegans. As such, it’s important to ensure you that you are including iron in both supplemental and dietary forms. Quality sources of plant-based iron are found in protein-rich foods listed above. You can also enhance your body’s ability to absorb iron by including a source of vitamin C with meals and separating foods high in iron from those containing caffeine and calcium.

Vitamin B12

All vegans should supplement with vitamin B12 since there are no good, reliable sources of the nutrient. In pregnancy, supplementation is even more important since deficiency in the developing fetus can result in cognitive changes that can be permanent.

B12 requirements in pregnancy are 2.6 mcg and can easily be met by most prenatal supplements.

Zinc

Zinc is an important nutrient with many roles in the body that promotes normal growth and development in children. Like iron, needs may be slightly higher (by ~50%) in vegans and are further increased by the demands of pregnancy.

Zinc can be found in protein-rich plants, and is especially concentrated in wheat germ.

Foods To Avoid During Pregnancy

The following foods and ingredients should be limited or completely avoided in pregnancy due to a potential risk of harm to the fetus.

Caffeine

Total caffeine intake should not exceed 300 mg per day, the equivalent of 1-2 250 mL cups of brewed coffee per day. Levels above this can increase the risk of miscarriage and low birth weight (5).

Artificial Sweeteners

Most artificial sweeteners have been found to be safe in pregnancy when consumed in small, infrequent amounts. Artificial sweeteners containing cyclemates (Sugar Twin®, Sweet N’ Low®) should be avoided.

Alcohol

No amount of alcohol has been shown to be safe in pregnancy. Consuming alcohol when pregnant can lead to a low birth weight, developmental and neurological birth defects, and having a baby with fetal alcohol spectrum disorder (FASD).

Herbal Products

Despite their natural origins, many herbal teas can put your baby at risk. Below is summary of teas that should be avoided during pregnancy (6).

Teas that are NOT safe in pregnancy

Teas that MAY NOT be safe in pregnancy

chamomile

aloe

coltsfoot

juniper berry

pennyroyal

buckthorn bark

comfrey

labrador tea

sassafras

duck root

lobelia

senna leaves

hibiscus

chicory root

burdock

hops

Japanese mint

red bush tea (Rooibos tea)

lemon balm

linden

valerian

wild yam

fennel

Echinacea

evening primrose oil

ginkgo

St. John’s Wort

tea tree oil

Any Foods That Increase Risk Of Food-borne Illness

During pregnancy, a women’s immune system is slightly compromised, putting her at a higher risk of disease or illness. It’s therefore important to avoid consuming foods that are more likely to contain bacteria that could make you (and your baby) sick:

Raw fish, seafood, and animal products
Unpasteurized products (apple cider vinegar, orange juice, or milk products)
Soft cheeses
Ready-to-eat meats, unless they are cooked to steaming
Raw sprouts

How Cronometer Can Help

Feeling a bit overwhelmed and lost on how you’re going to ensure your diet is adequate enough to grow a happy and healthy little offspring? Cronometer to the rescue!

Change Settings To Pregnant

We repeat – if you haven’t already, change your settings to flag that you’re pregnant. This will be in More > Profile > and change Sex to ‘Female – Pregnant’. Cronometer will automatically adjust your targets to the recommended values for energy (calories), protein, vitamins and minerals.

From there, you’ll just need to log what you’re eating and keep an eye on whether or not you’re hitting your targets.

Search The Oracle

Cronometer Gold subscribers have access to a feature called The Oracle. If after looking at your Nutrition Report, you notice that you’re consistently lacking in one nutrient, search The Oracle which will provide a list of foods which contain high amounts of that nutrient.

Use Food Suggestions

Cronometer Gold subscribers have access to a feature called Food Suggestions. This feature will identify what macros, vitamins and minerals you still need to reach your targets for the day and provide suggestions of what to eat in order to reach your targets.

References

Food and Nutrition Board, Institute of Medicine; Board on Children, Youth and Families. Weight gain during pregnancy: reexamining the guidelines [Online]. 2009. Available here.
Practice-based Evidence in Nutrition. Pregnancy: Practice guidance toolkit [knowledge pathway online]. 2017 May. Available here. Access only by subscription
Kris-Etherton PM, Innis S, for the American Dietetic Association, Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: dietary fatty acids. J Am Diet Assoc. 2007;107:1599–1611. Abstract available here.
Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980. Abstract available here.
Dietitians of Canada. What is the impact of caffeine intake in pregnancy and lactation? In: Practice-based Evidence in Nutrition [knowledge pathway online]. 2009 Apr. Available here. Access only by subscription

Alberta Health Services. Nutrition Guideline: Pregnancy [Online]. 2013 Mar. Available here.

Links to Susan’s previous articles for cronometer.com :

Understanding Cronometer’s Nutrient Ratios – Zinc/Copper

Understanding Cronometer’s Nutrient Ratios – Omega 6 and 3

The post A Pregnant Woman’s Guide To Nutrition For A Healthy Baby appeared first on Cronometer Blog.

JJ Virgin’s Top Tips For Cronometer Users

Emily Wright — Tue, 28 Nov 2023 20:41:56 +0000

Using Cronometer alongside JJ Virgin

Here at Cronometer, we don’t subscribe or push any specific diet. We are here to support you in your health and wellness goals whether you’re on a vegan, ketogenic, mediterranean or you-name-it diet. As of lately though, we have been noticing that a lot of our users are coming to us thanks to JJ Virgin, certified nutrition expert and Fitness Hall of Famer.

So, if you’re following or planning to follow any of JJ Virgin’s programs, challenges or diets, you’ve come to the right place. JJ recommends using Cronometer and here are some of her favorite tips for using the app.

“It’s not just an app, it’s my secret weapon for success!”
JJ VirginCNS, CHFS

Let’s Talk About Protein

JJ is a strong believer that a protein-first approach is the best way to balance blood sugar, optimize your metabolism, and meet your body-composition goals.

She recommends:

0.7 grams of protein per pound of ideal body weight is the minimum for healthy folks and those who want to maintain a healthy weight.
1 gram of protein per pound of ideal body weight if you’re vegan, aging, training really hard, or you’re recovering from illness, injury, or surgery.

So to get your protein target, say I am a healthy person wanting to maintain a healthy body weight. I currently weigh 175 pounds, but my ideal body weight is 160 pounds. I would take 160 * 0.7 = 112, meaning I would need to aim to eat 112 grams of protein every day.

For more info on how much protein JJ recommends, read this blog or start her 7-day Protein First Challenge here.

Setting Your Protein Target In Cronometer

It’s super easy to set this up so that Cronometer does all the work for you!

On mobile, tap More > Targets > Macronutrient Settings. Then tap ‘Set macros using’ and set this to ‘Fixed Values’. Toggle to the Grams option (as opposed to kcals) and type in your specific protein target.

On the desktop version, click More > Profile + Targets > scroll down to Macronutrient Targets. Click the drop down menu for ‘Set macro targets using’ and select ‘Fixed ratios’. Select the Grams option (as opposed to kcals) and type in your specific protein target.

Intermittent Fasting

If your program includes intermittent fasting, Gold subscribers can easily track and schedule your fasts right within the app.

Not sure if you should be fasting? It has been picking up momentum in the health and nutrition space since about 2015 and is growing in popularity across the globe, for good reason. There’s tons of scientific research to support its health benefits and it’s undeniably improving the lives of many individuals.

Sync A Device

Don’t forget to sync a device for a holistic approach to transforming into a leaner, stronger, more powerful you.

Cronometer integrates with several wearable devices and apps such as WHOOP, Oura Ring, Garmin, Fitbit, Samsung, Apple, Suunto and more.

About JJ Virgin

As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ is a passionate advocate of the healing power of nutrition, and is mission driven to change the way the world sees aging and longevity.

She has launched 2 multimillion-dollar businesses, including a 7-figure personal brand, and founded the Mindshare Collaborative, the most influential professional community in health, having propelled more New York Times bestsellers, PBS specials, and 7 figure brands than any other community.

JJ is a prominent TV and media personality who co-hosted TLC’s Freaky Eaters and was the nutrition expert for Dr. Phil’s Weight Loss Challenges. She’s made numerous appearances on PBS, Dr. Oz, Rachael Ray, Access Hollywood, and The TODAY Show. She also speaks regularly, commanding audiences of 10,000 or more, and has shared the stage with other highly sought-after experts including Tony Robbins, Seth Godin, Lisa Nichols, Gary Vaynerchuk, Dr. Mark Hyman, Dan Buettner, Mary Morrissey and more.

JJ is the author of four NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her book, Warrior Mom: 7 Secrets to Bold, Brave Resilience, shares the inspirational lessons JJ learned as she fought for her son’s life.

Evidence of JJ’s far-reaching impact can be seen in the millions of views on her YouTube channel, Instagram and Facebook, and through her popular podcast Well Beyond 40 with JJ Virgin, which has more than 18 million downloads and counting.

JJ is a 3x Inc. 5000 Founder and a top 10 finalist for the John C Maxwell award. As an authority on transformational leadership, she has coached some of the biggest names in health and transformed the lives of millions of people around the world.

The post JJ Virgin’s Top Tips For Cronometer Users appeared first on Cronometer Blog.

7 Tips For Getting The Most Accurate Nutrition Data

admin — Fri, 24 Nov 2023 16:17:00 +0000

Getting The Most Accurate Data

At Cronometer, we pride ourselves in having the best, most comprehensive nutrition information that an app can give. Our app is a powerful tool for tracking your nutrition in great detail. However, with great power comes great responsibility.

Nutrition science and nutrition data is a messy business, and in order to get the most out of Cronometer, it does require a bit more education on the nuances and complications around tracking diets. This article provides a guide through some of these issues and tips for how to deal with them.

A Note On Cronometer's Data

When you search for a food in Cronometer, it’s good to know that your search results will be coming from three main sources:

Lab-Analyzed: We have a large database of common whole foods that have been analyzed in great detail. Foods coming from lab-analyzed sources will be non-branded, generic listings (like Almonds, Raw) and they will be marked as USDA, NCCDB, NUTTAB.

User Submitted Foods: We have a growing database of foods which is populated by user submitted food entries. To ensure accuracy, each of these entries are checked by a staff member before being made readily available to the rest of our users. That being said, foods coming from these sources will typically be limited to the number of nutrients listed on the nutrition label when in reality, more nutrients are present. These foods will be marked as CRDB.

Branded Products & Restaurant Foods: We also rely on several databases of popular branded foods and chain restaurant foods. Foods coming from these sources will typically be limited to the number of nutrients listed on the nutrition label when in reality, more nutrients are present. These foods will be marked as Trustwell, UPC or Nutritionix.

For more information on our data sources, click here.

Tips For Maximizing Your Data

Check The Source

When searching for a food, check the ‘source’ column.

USDA, NCCDB, CNF, NUTTAB, CoFID, NEVO, IFCDB are all of our lab-analyzed sources which will have the most detailed nutrition information.
CRDB, UPC, Trustwell (ESHA), Nutritionix will typically be less detailed nutrition information with data being sources from the foods nutrition label.

Hot tip: tap over to the ‘Common’ category or use the filter button when searching for a food to only show results from specified data sources.

Check The Nutrient Count

Tap into any food entry to quickly check the number of listed nutrients. If a food has 50 or less listed nutrients, chances are the data is coming strictly from the nutrition label and isn’t a comprehensive look at all of it’s nutrients.

When Better Alternatives Exist

We’re now using AI to automatically ensure you can access better, more accurate data.

If a User Submitted, Branded Product or Restaurant Food has a similar food entry in one of our lab-analyzed databases, we will cross reference and automatically add the nutrients that the entry is missing. You’ll see that this is the case when there are two data sources listed and a magic wand icon appears with the listed nutrients.

Be Careful Using The Barcode Scanner

One of the greatest features of Cronometer that can help you log food faster is our Barcode Scanner – and yes, it’s free!

If you enjoy the convenience of using the barcode scanner, it’s good to keep in mind that the majority of results will be coming from the second data source mentioned above. Meaning, you might not be getting credit for some of the nutrients you’re eating because it wasn’t listed on the nutrition label.

So, if you’re trying to leverage Cronometer for accurate micronutrient tracking, you might want to avoid using the barcode scanner and look for food entries with full nutrient profiles (70+ listed nutrients) from the NCCDB, USDA or NUTTAB.

For example, let’s say you ate some brazil nuts which are a great source of selenium. Scanning the package with the Barcode Scanner will bring up Trader Joe’s Brazil Nuts, which contains 17 listed nutrients. As opposed to a generic Brazil Nuts, Unsalted entry from the NCCDB, which has data for 76 different nutrients.

Weigh It Out

If you want the most accuracy, we recommend using a kitchen scale to weigh your ingredients with a kitchen scale. In Cronometer, most food entries have different serving sizes available to choose from, but some can be subjective, especially for certain types of foods.

For example, if you were adding ‘1 cup of raw baby spinach’, this can vary person to person. One may loosely pack the leaves into a cup, and another may stuff them in tightly. Both have 1 cup of baby spinach, but the actual amounts can be completely different.

Remove the ambiguity here by weighing the food and entering the actual gram weight. This is less of an issue for food types that are more uniform like liquids or powders (my cup of flour should be the same as yours).

Try To Stick To Whole Foods

This suggestion might sound a little cheeky, but if you truly care about optimizing your nutrition and improving your health, try to prepare your own food from quality whole-food ingredients. If you eat whole foods, you’ll be logging the best data as a side effect!

Understand The Limitations

Nutrition data can be messy, even for high-quality data sources. Exact amounts of nutrients can vary significantly from sample to sample. One apple’s nutrient profile can be significantly different from another, even if it’s picked from the same tree.

The nutrition information provided will be derived from the average of several different lab tests of the food.

Don’t get too caught up in the exact amounts down to the microgram. These are meant to be accurate numbers but not precision truths.

In Summary

If you’re only paying attention to your macros (calories, carbs, protein, fat) then feel free to take a step back and be less discerning, but if you care about the finer details like your micronutrient intake, amino acids, and other nutrient breakdowns:

Pay attention to the sources
Use the ‘Common’ category selection as much as possible
Weigh your ingredients with a kitchen scale
Be careful when using the barcode scanner
Eat & log whole foods

The post 7 Tips For Getting The Most Accurate Nutrition Data appeared first on Cronometer Blog.

Holiday Temptations: Assessing the Impact

Eliisa — Mon, 20 Nov 2023 19:58:26 +0000

Ghosts of Christmas Gains, Maintains and Losses

The data doesn’t lie. We know for a fact that tracking and healthy habits seem to fall by the wayside around the holidays. For good reason, celebrations and merriment typically trump workouts and meal prep and goals tend to take a back seat from Thanksgiving to New Years.

We’ve mapped out a few different scenarios to give you an idea of what your path might look like when you completely throw in the towel, or conversely if you adhere to your plan and stay the course.

Meet Beth

For the purpose of demonstrating the impact of different lifestyle choices over the holidays, we have created a fictitious persona named Beth.

In August, Beth decided she wanted to lose ten pounds before the New Year. It’s the beginning of December now and she’s established a solid routine over the last four months. She typically exercises 3-4 days a week, logs her food in Cronometer and is (almost daily) in a caloric deficit.

It’s the holiday season now which presents a few hurdles to reaching those goals. Beth’s choices can result in an array of different outcomes, which we explore below.

Approach 1: Fun Times Ahead

Like many of us, Beth loves the holidays. She wants to immerse herself in the celebrations, without having to worry about the impact on her diet. Beth replaces her nightly gym routine with social events, but she is confident she will resume the exercise routine come January 1st.

With little time to spend on her phone, and no interest in seeing the calories adding up from holiday treats, Beth stops tracking in her Cronometer account.

Those 300-400 calories typically burned per night at the gym, 3-4 nights a week are now replaced by extravagant dinners accompanied by desserts, holiday treats and a glass of eggnog. This tacks on a lot more than she bargained for; averaging out to the tune of an extra 600 calories per day.

If Beth keeps up this routine for roughly 30 days, she will likely see a gain of about 5.14 pounds. This adds up in a set back of over 50% of her original goal.

Pro Tip

Whether you stick to your diet/health goals or not, we encourage people to keep tracking. It's still useful to know which nutrients you're getting (or lacking) over the holidays! You're also much more likely to say no to that extra treat if you hold yourself accountable and commit to adding it into the app.

Approach 2: Little of A Little of B

In this scenario, Beth is conscious of her goals but still wants to enjoy big celebrations. She creates an action plan before the holidays that will satisfy both. By putting herself into a slight caloric deficit during the week (which means ignoring those baked goods brought into the office), she budgets for big meals over the weekend.

Not wanting to stray too far from her goals, she tracks Monday – Friday. Beth also wants the freedom of enjoying the weekends so doesn’t touch Cronometer to log her eats on either Saturday or Sunday.

Since she doesn’t want to lose any of her hard earned progress, she relaxes her gym schedule. She still manages to workout a few times a week, but gives herself the flexibility to skip those 7:00 AM spin classes.

Because she’s reduced her intake during the week by 200 calories a day (5 x 200 = 1000) she has created a “budget” of 1000 extra calories to enjoy at those parties.

At the end of the holidays, Beth hasn’t progressed, but she hasn’t taken a step back either. She’s maintained her weight and fully saturated herself into the most wonderful time of the year!

Pro Tip

If your goal is to lose weight, our recommendation is to eat what you want so you don't feel like you're missing out but watch your portion sizes! Try to be conscious of how many scoops of stuffing you're adding to your plate and ask for a sliver of pie instead of the usual sized sliced.

Approach 3: Staying the Course

Beth decides the ultimate Christmas present to herself is to keep her eyes on the prize and realize her initial goal before the end of the year. It might seem like a lofty goal during a time when diets typically get derailed, but she has two pounds left to lose. Overall health trumps the satisfaction of devouring her mom’s secret family recipe for sugar cookies.

She creates an action plan before the holidays to identify potential barriers to success. The culprits: office parties, the abundance of tempting treats and the reduced hours at her local gym.

Beth makes sure she eats a meal that hits her macro goals before attending any celebrations so she’s well satiated. She also allows a budget for a small treat or two so she’s not completely deprived. After all, a sustainable diet is the best one.

As for the gym closures, she pivots and laces up for outdoor runs to still get her workout in.

At the end of the holidays, Beth staying on track has allowed her to lose the two pounds, achieving her goal and starting the New Year without vowing to lose weight for the first time in years.

No Right or Wrong

When it comes to the holidays, there is absolutely no right or wrong way to approach your strategy. It truly is a choose your own adventure that shouldn’t come ridden with guilt or shame. Whatever your path of choice, all of us at Cronometer are wishing you all a happy and healthy holiday season!

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