You as an eczema patient must adhere to an anti-inflammatory diet and avoid the foods that cause eczema flareups.
All diseases that end on “itis” are caused by an inflammatory condition in the body. This also applies to ATOPIC DERMATITIS better known as eczema.
In the guide book, we will talk about the foods that I have found to result in eczema flareups and have to be avoided. The importance of choosing a healthy diet is the base for the best possible eczema healing process. This approach has given my body what it needs to combat and heal my eczema to the point where eczema flareups are mild and easy to manage.
In the guide-book we will look into the various components the make up a healthy diet.
When combatting eczema and sensitive skin, it is vitally important to maximize your health. This means living a healthy lifestyle is the center focus of your life. By doing that your skin and eczema will quickly get better. In this regard, ginger tea is an easy way to get results in an easy and non-expensive way.
Ginger tea is actually not a tea, but rather a hot drink where the extraction of ginger is the main ingredient. I really love this new addition to my diet, since it is a great way to boost your health and skip some of the cups of coffee during the day. On top it is really cheap and easy to make in your own kitchen. The only equipment you need is a microwave oven, a grater and a colander.
My basic recipe
Start by gently washing a small piece of ginger that is approximately the same volume as your thumb.
Use a grater to turn the ginger into a pulp and put it into a cup
Fill the cup halfway up with water and place it in the microwave oven
Start the oven at max wattage and look at the cup during the heating process
When you see the water/ginger mixture bubbling upwards turn off the oven
Reset the oven to 100 – 270 watts and set the timer for five minutes. Adjust the wattage so that the ginger only simmers and does not spill over while cooking.
After the simmering of the ginger mixture, drain it through a colander into your favorite drinking cup
Add some honey, a little sugar, or Stevia as a non-caloric sweetener
Add cinnamon, pepper, or other spices to make the drink even spicier – And healthier!
Tools for the ginger nerd
If you want to up the game of ginger tea brewing, I can recommend getting a metal tea/ginger holder. It makes the brewing somewhat cleaner and faster and works just fine in the microwave oven as well.
Health benefits of ginger root
Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting the growth of bacteria like E.coli and Shigella, and they may also keep viruses like RSV at bay.
Keeps Your Mouth Healthy
Ginger’s antibacterial power may also brighten your smile. Active compounds in ginger called gingerols keep oral bacteria from growing. These bacteria are the same ones that can cause periodontal disease, a serious gum infection.
Wear and tear on cells
Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers become too high.
Ginger can give your immune system the extra boost it needs to tackle the oncoming flu or to battle a full-fledged case of the common cold. It contains the biological compounds gingerol and shogaol that fight to eliminate free radicals and toxins that can cause you to get sick in the first place.
Ginger tea also contains antibacterial properties that help fight the bacteria that can cause disease. Furthermore, the spicy kick of ginger can help to loosen chest congestion that leads to coughs and soothe a sore throat by reducing inflammation. Ginger contains high levels of vitamin C and magnesium that help to kick colds faster.
Improves Respiratory System
If you suffer from allergies, drinking ginger tea can be a soothing way to relieve the respiratory effects of your allergies. Allergic rhinitis is simply an overreaction of the immune system to common stimuli. Ginger works to prevent the immune system response that causes wheezing, itchy and watery eyes and sneezing.
One of the main components of ginger’s allergy-fighting abilities is the compound 6-gingerol. This compound blocks the activation of T-cells, which are responsible for the immune system’s overreaction to normal stimuli. In a 2016 study conducted on mice, mice that received a diet containing 2 percent powdered ginger sneezed an average of 2.1 times versus the 15.2 times of the placebo group.
While there haven’t been any studies on human subjects yet, the results from animal studies have shown promise in treating allergic reactions with ginger. In essence, ginger acts as an antihistamine that can relieve nasal congestion and sneezing, making springtime and daily allergies less debilitating.
Ginger is also beneficial in supporting overall lung health and has been used for 2,500 years as a healing root. Ginger helps to eliminate mucus, clearing the airways and making it easier to breathe. It also reduces inflammation that can cause wheezing and constricted feeling in the chest and throat.
Aids in Weight Loss
If you want to lose weight faster, you may want to consider drinking ginger tea as part of your regular routine. While studies like the one published in the European Journal of Nutrition have found that drinking tea aids in weight loss in general. The reason is that ginger has special compounds that make weight loss easier.
Ginger can aid weight loss by making it easier for the digestive system to break down fats and by blocking fat absorption in the intestines. The same compounds that allow ginger to ease nausea are the ones that enable enhanced efficiency in the digestive tract.
In a review of 27 articles, most of the experimental studies proved that ginger root played a role in accelerating weight loss. While clinical studies had more limited results, the potential for ginger to accelerate metabolism and control appetite makes drinking ginger tea a good addition to a healthy diet and exercise regimen.
Reduces Pain and Inflammation
Many people suffer from aches and pains caused by exercise or a chronic disease. Consuming ginger tea may help to ease muscle pain and joint pain associated with arthritis, menstrual cramps, and osteoarthritis. The main reason behind this health benefit is the anti-inflammatory properties of ginger root.
A study published in Arthritis and Rheumatism in 2001 showed that ginger tea aided in pain relief when it came to sufferers of osteoarthritis. The study focused specifically on knee pain and 63 percent of the 247 participants felt a marked reduction in their osteoarthritis pain.
Ginger has also shown promise when it comes to alleviating pain caused by menstrual discomfort. A University study analyzed the effects of ginger root on 120 student residents attending the university. The students who were given 500 milligrams of ginger root powder for five days showed decreased intensity and pain duration associated with cramps compared to the control group who received a placebo.
Supports Brain Health
Consuming ginger tea can improve cognitive performance in middle-aged individuals. It can also treat dementia, and can help to prevent neurological diseases such as Alzheimer’s disease and Parkinson’s. Most of these benefits have been attributed to the anti-inflammatory properties of the ginger root.
A 2011 Thai study gave 60 middle-aged women doses of 400 to 800 milligrams of ginger extract for two months while using computerized and auditory tests to monitor brain function. At the end of the study, the women who received ginger extract showed enhanced working memory and faster cognitive processing. The study also demonstrated an increased power of attention and better quality of memory.
A 2013 animal study also found a connection between the use of ginger root and reduced Alzheimer’s disease symptoms. Rats were given varying doses of ginger root extract over a period of 35 days and tested for brain function. The rats that were given more than .05 milligrams of ginger root extract showed shorter incidences of memory deficits. There is evidence that ginger consumption can have an effect on delaying the cognitive impacts of Alzheimer’s and Parkinson’s disease.
Ginger is abundant in active constituents, such as phenolic and terpene compounds. The phenolic compounds in ginger are mainly gingerols, shogaols, and paradols. In fresh ginger, gingerols are the major polyphenols, such as 6-gingerol, 8-gingerol, and 10-gingerol. With heat treatment or long-time storage, gingerols can be transformed into corresponding shogaols. After hydrogenation, shogaols can be transformed into paradols. There are also many other phenolic compounds in ginger, such as quercetin, zingerone, gingerenone-A, and 6-dehydrogingerdione.
It has been known that free radicals, such as reactive oxygen plays an important part in the development of many chronic diseases like eczema. It has been reported that a variety of natural products possess antioxidant potential. Foods such as vegetables, fruits, edible flowers, cereal grains, medicinal plants, and herbal infusions are chosen in this regard. Several studies have found that ginger also has high antioxidant activity.
When combatting eczema and sensitive skin, it is vitally important to maximize your health. This means living a healthy lifestyle being the center focus of your life. By doing that your skin and eczema will quickly get better. In this regard, Vegan Chia Porridge is an easy way to get results in an easy and non-expensive way.
Vegan chia porridge is a healthy supplement to your diet and super easy to make as it does not need to be cooked. Just put it in the fridge for a few hours or overnight and it is done. It can do this because chia seeds can absorb water 10-12 times their own weight.
The chia seeds swell and become jelly-like, giving a consistency like other types of porridge. I season with cinnamon, stevia and a little salt. But you can decide for yourself what taste you want the porridge to have. It is only the imagination that sets the limit, as the chia seeds themselves are almost tasteless.
When the time comes to eat the porridge, you can mix in some fruit or berries. A bit of your favorite jam is also a good choice and gives a nice color.
As chia seeds are full of fiber, the porridge gives a good and long-lasting feeling of satiety. If you use stevia as a sweetener, you will get a porridge that contains very few calories. That is also why chia porridge is perfect if you want a healthy and low-calorie meal.
Pour 20 grams of chia seeds into a glass
1 dl water
1 dl oat drink / barista oat drink
A little salt
1 teaspoon Stevia (or sugar / honey)
A little Cinnamon
Put in the fridge overnight or just a few hours
If you want to play a little more with the recipes, here is a video that shows a lot of other combination options. Chia porrigde is also nemed “Overnight Oats”, because they are left to sit in the fridge overnight. The concept and procedure are the same as with porridge made from chia seeds alone.
However, some of the recipes are not vegan, as there is yoghurt in it, but you can just omit it or replace it with vegan soy or oat yoghurt. My favorite is Naturli’s JOE ‘KURT – NATURAL . Their fruit-flavored versions are also just delicious:-).
What are chia seeds?
Chia seeds are small seeds that originally came from South America and have now found their way into the Western diet. This is a great advantage as these seeds are full of good properties and can help add important vitamins, minerals, fiber, and protein to your diet.
Chia seeds are high in protein
Like other nuts and seeds, chia seeds contain relatively much protein. In addition, chia seeds are pure whole grains, as all parts of the seed are used and thus you get many of the nutrients that are found in the shell parts of the seed.
Chia seeds contain 17% protein and 9 essential amino acids. These amino acids are essential because our body cannot make them by itself, but is dependent on getting them supplied through the diet. Protein is necessary to improve and maintain our muscles, just as it gives a longer feeling of satiety. This is because protein takes quite a long time to be broken down in the intestinal system and the body also uses a lot of energy in this process. This makes it a good choice for the health- and weight-conscious person.
Chia seeds are gluten-free, making it a good choice for those who suffer from gluten intolerance .
Rich in fiber
Chia seeds contain approx. 35 g of fiber per 100 g, and is thus extremely rich in dietary fiber. In fact, it is five times as much fiber per. 100 grams compared to quinoa and corn.
As fiber is not digestible, it also gives a longer feeling of satiety and can help in the weight-loss process. Fiber also helps keep bowel movements going and prevents a hard stomach.
The high fiber content of chia seeds makes it easy to get the recommended 25-35 g daily.
Chia seeds contain healthy omega-3 fatty acids
Chia seeds contain so many of heart-healthy omega-3 fatty acids. For that reason, chia seeds can be processed into chia seed oil. Omega-3 fatty acids are the specific type of unsaturated fat that has been shown to improve heart health and reduce inflammation in the body. It is part of the so-called anti-inflammatory diet, which has proven good for your health.
Chia seeds contain three specific fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), but are highest in ALA. DHA and EPA are the fatty acids that have the largest association with cardiovascular health.
High calcium content
Chia seeds are the perfect example of a vegan non-dairy product that is a rich source of calcium. Gram for gram, chia seeds contains more calcium than a glass of milk. Calcium, magnesium, and phosphorus are all essential for heart, dental, and bone health and can be difficult nutrients to get enough of for those with lactose intolerance or dairy allergies. Therefore, chia porridge can provide an alternative source of the nutrients that are otherwise found in milk and dairy products.
The magnesium content is higher than in cow’s milk. Magnesium is an important mineral that plays a crucial role in the transmission of signals through the heart and the rest of your body. It is also important for the health of your muscles, including the heart muscle. 100 g of chia seeds contain 340 mg of magnesium. The recommended daily intake is between 300-400 mg.
Like magnesium and calcium, phosphorus is a mineral that is essential for good health. It is an important part of our cell’s energy storage molecule called ATP. It is essential for the metabolism of carbohydrates and fats and works together with calcium to keep bones and teeth strong and healthy.
Banana bites are a healthy snack without cows’ milk and eggs. They have very little added sugar, as it is the well-ripened bananas that provide sweetness. This makes them suitable for people who have food sensitivities or people with eczema who find that cows’ milk and eggs aggregate or provoke flare-ups.
If you want to keep healthy body weight, they can also be a good alternative to other more unhealthy snacks. When one’s candy craving comes in the evening, it’s perfect to thaw a frozen banana bite instead of going in the candy closet.
Banana bites are easy to produce and children can easily help make them in the kitchen. It’s a simple recipe and there are many ways to improvise with other ingredients than the ones I have chosen.
6 well ripe bananas, dark brown with “leopard spots”
0,5 tsp salt
1 tsp vanilla sugar
1 deciliter Oat-milk
0,5 deciliter wheat flour
1,5 deciliter oatmeal or müsli
1 deciliter coconut flour
50 grammes 70 % dark chokolade (chopped)
Once the bananas, spices and oatmeal are in, whisk well with a hand mixer.
Then add the wheat flour and whish again. The rest of the ingredients are added and stirred until well mixed. It can be done with a pot spoon, but not with a hand mixer, as it crushes it too much into a moochi blend.
By using the metal ring from a Eva Solo steak presses you can easily shape the cakes. Dip the metal ring in water before and in between each filling and the dough will release easily. You can also put blobs of cake dough on the baking paper and then they get a more organic shape :-).
The banana bites are baked at 200 degrees for approx. 30 min. They are done when they get a little brownish ontop.
After cooling down, you can eat them immediately or put them in the freezer for later use. It’s a good idea to use the “black” bananas that no one really bothers to eat anyway. This minimizes food waste and saves money on a tight budget.
When the cakes are done baking, you can let them cool on a rack. They can stay in the fridge for a relatively long time, and are best kept in the freezer if you do not get to eat them within a few days. Then they are also easy to pick up and put in the lunch box in the morning.
For many people, a dairy-free diet helps them clear their eczema or at least reduce the severity of flareups. Since dairy products are a major trigger for eczema it is an important element in my diet to avoid foods that contain milk proteins.
Dairy products are things like cows milk, cream, cheese, yogurt, but also other foods can have ingredients that contain milk proteins. Fortunately, international regulations advice to have these allergens in the ingredient list on food products and the word milk must be included.
It was after a long period of bad eczema that I first started looking for other people’s experiences with diet change, as a way to treat atopic eczema.
I came across a post on the internet, where a guy describes how dietary changes have made his eczema disappear. Especially the exclusion of dairy and cow’s milk had made a great impact.
Motivated by the prospect of an eczema-free life, I instantly stopped drinking milk and also refrained from eating products that contained milk as an ingredient.
After a short while my eczema almost disappeared and to test if milk the cause, we did some quite unscientific tests at home with me as a guinea pig. The test was to refrain from all kinds of dairy products and then drink a small amount of milk after a couple of eczema-free days. The result was clear every time. After a minute or so of having milk eczema came again and always first as a tingling sensation in the skin which after a day became a visible eczema flare-up.
As an alternative to milk, I use oat milk from the supermarket. It is really good in coffee and muesli is now something I can eat again. In addition, oat milk has the advantage of very long shelf life and it stays fresh in the open state as long as it is in the refrigerator.
There are a growing number of brands so you have to test out which one you like the best.
It reinforces my own experience in adjusting my diet to a dairy-free one and tells me that there is more to this subject than the established healthcare system and the dairy industry like to tell us.
Goodbye to sore throat
When I drank cow’s milk and ate dairy products I had a sore throat every winter. It was a recurring phenomenon and if you have had a sore throat once, you know how painful it can be. Therefore, I was very relieved as after the first milk-free winter I had not had a sore throat.
It has been like that since my diet change abstaining from dairy and cows milk.
If you are a man then your risk of having prostate cancer is increased by drinking milk. The higher the amount of fats in the milk, the more fatal the prostate cancer will be. High-fat content translates into aggressive cancer, whereas skimmed milk increases the chances of low-impact cancer. But both increase the overall risk of attracting this cancer that is widely spread in countries with a western diet high in sugars, processed foods, and dairy products.
You can read all about how a dairy-free diet has helped me to become eczema-free in my book Ezcema Healing Guide. But also just as important as why I just had to write a book, so that other eczema-sufferers can be inspired by my long journey to eczema-healing.
Several times I felt that there is a connection between too much sugar and subsequent outbreaks or worsening of my eczema.
In the anti-inflammatory diet, sugar is one of the biggest culprits, affecting blood sugar levels and pancreatic insulin production. If the body does not constantly regulate the blood’s sugar content with insulin, the result is damage to the body’s cells.
This study was made by researchers from Rigshospitalet in Denmark and the University of Copenhagen and shows that sugar has a destructive and inflammatory effect on the body’s cells. The study shows that eczema is often the result of inflammation in the body and therefore it is a good idea to reduce its sugar intake as much as possible.
On the web, one often reads that sugar can be bad for people with eczema skin. Below is a typical description of how sugar can cause problems in the body and especially the skin.
Sugar affects your skin in three significant ways:
It Spikes Insulin: high levels of sugar cause insulin spikes and those can trigger an inflammatory immune-system response just like cat hair or the synthetic perfume in your cosmetics. And while you might find you have an immediate reaction to sweets or sugary drinks that manifests itself as itchiness and redness, high amounts of sugar in your diet can also exacerbate chronic inflammation, meaning that the problem drags on long-term.
It Affects Gut Flora: a diet high in sugar knocks the healthy balance of flora in your gut out of whack, because it encourages the growth of harmful sugar-loving yeasts etc. That also reduces the absorption of the healthy nutrients your body needs and affects the efficiency of the immune system, so that the body struggles to respond appropriately to triggers, again leading to chronic inflammation.
It Ages Skin: the higher the glucose levels in the blood, the more the body produces substances called AGE (advanced glycation endproducts) which prevent the skin from repairing and regenerating itself as well as it could. This could mean that skin damage from scratching at eczema patches takes longer to heal, and that the skin barrier is less effective than it could be, letting in allergens and losing moisture, leading to – you guessed it! – yet more itchiness, dryness and cracked skin.
Alternatives to sugar
There are several good alternatives to sugar. Personally, I have tried Stevia and Sukrin Gold which I use in i.a. coffee drinks, ginger tea, chia porridge and other places where I would have used sugar in the past.
Sukrin Gold is definitely my favorite. It is similar to brown sugar in color and texture, just as it has the taste of caramel, although not as much as real brown sugar. There are virtually no calories in it and most importantly, Sukrin Gold does not cause a rise in blood sugar. This way you avoid a “sugar high” followed by a “sugar crash”, because the body does not secrete insulin into the bloodstream to combat the rise in blood-sugar levels. Research has shown that it is not the sugar itself that is harmful, but rather the body’s insulin reaction that damages health. In the long term, sugar can lead to insulin resistance, also called type 2 diabetes.
Sukrin Gold contains only 8 kcal per 100 grams. It gives a sweeter and fuller sugar taste than ordinary Sukrin. It has the same degree of sweetness as brown sugar, but contains only approx. 1 calorie per teaspoon (5 g).
Sukrin Gold is based on erythritol, tagatose and stevia glycerides in a perfect composition for optimal taste. Eating foods containing erythritol (Sukrin) instead of sugar limits the rise in blood sugar levels compared to sugary foods. And erythritol (Sukrin) instead of sugar also contributes to maintaining the mineralization of the teeth.
With Sukrin Gold you get a sweetener that
contains few calories
does not damage the teeth
tastes and looks like sugar
is 100% natural – you will find it, among other things, in fruit
Sukrin Gold can be bought in many places, e.g. in the supermarket, online and in health food stores. The price for 500 grams is approx. DKK 80, but often found on offer online at a much lower price.
On the diabetes association’s homepage can you read much more about alternatives to sugar.
Cancer loves sugars
Researchers have long known that various cancers absorb glucose like a sponge. The German physiologist Otto Warburg discovered that tumors absorb glucose at a rate that is 20-50 times higher than normal cells. It awarded him the Nobel Prize in 1931 for his research into metabolism.
Studies suggest that it is not so much the amount of glucose in the bloodstream that promotes cancer, but the level of insulin. This hormone is made in the pancreas and regulates the sugar content in the blood. Insulin can convert glucose into instant energy and help your body store it in the fat cells and muscles. When you eat sweet things, your blood sugar rises; this causes your pancreas to say, “Hey! we need to make more insulin! ”Insulin tells cells to let in the glucose, either to be used immediately or stored in muscle, fat cells and in the liver.
Why do cancerous tumors absorb more glucose? The main reason is that insulin can turn on the glucose transporters (proteins on cell membranes that transport glucose into the cells). They correspond to those in the liver, muscles and fat cells. The presence of these glucose transporters on tumor cells is partially regulated by insulin. This is why it is important to focus on the amount of insulin in the bloodstream.
The enzyme called PI3K
Researcher Cantley began studying insulin receptor in the 1980s when he was on the faculty at Harvard University. A few years later, he discovered an enzyme called phosphoinositide-3-kinase (PI3K). It signals the cells that insulin is present and causes the cells to open the valve that lets in sugar. Usually, PI3K does a good and important job of helping cells survive, grow and multiply. But sometimes it goes awry. In type II diabetes, this PI3K pathway becomes dull, so the cells do not respond properly to insulin and become insulin resistant. But in cancer cells, even in a person who is insulin resistant, PI3K does its job a little too well. It causes glucose to flow in, tumor cells eat away at the sugar and grow faster.
In many cancers, the so-called sugar-loving cancers (not all cancers are dependent on sugar, but many are), PI3K is like a circuit breaker that drives growth. PI3K is the most frequently mutated carcinogenic gene in humans. It may be involved in up to 80 percent of cancer cases, including breast cancer, bladder cancer and certain brain tumors.
How can we use this knowledge ?
This scientific discovery tells us that we should probably try to keep our insulin levels as low as possible. Especially if you have cancer and want to prevent the tumor from growing. We can keep the diet under control and exercise to keep glucose and insulin levels low. Then we have a much better chance of slower growth of a possible tumor.
Or even better: Allways keep your insulin levels as low as possible, whether you have cancer or not. This is a strong potential cancer prevention mechanism. Reducing processed sugar in the diet may prove to be even more important for cancer prevention than previously thought.
Perhaps we can we learn to use the sweet tooth of cancer as a weapon against it? Research has already led to the development of several PI3K inhibitory drugs: Idelalisib, approved by the FDA in 2014 for the treatment of lymphoma and leukemia. And the drug Alpelisib, approved in 2019 for the treatment of breast cancer with mutations in PI3K. But researchers also believe that changing the diet to a low-sugar diet is important. But it should also be low in other carbohydrates, which can cause blood sugar to rise. That is called the LowCarb-diet and focuses in reducing the daily intake of carbohydrates to a maximum of 50 grams.
In another landmark research article from 2018, published in Nature, researchers showed the effect of a carbohydrate-reduced diet in mice. By limiting carbohydrates and thus keeping insulin levels low, cancerous tumors responded much more strongly to drugs already approved to treat the disease. Tumors that had never before been able to shrink in mice could now be reduced with a diet with a low glucose content.
Now it is up to us eczema-fighters to use this knowledge to our advantage. If a lowcarb diet can both help eczema and have a protective effect against cancer, then it is just a matter of time, before more of us might start using the LowCarb diet as a daily guideline.
In this article, you will learn about what I think is the best fat-loss diet and the connection between overweight, obesity, and eczema.
As an eczema patient, it’s important to display some kind of bodyweight management. When a person develops eczema he is 8% more likely to become overweight or obese. But the opposite is also the case. A person that develops overweight or obesity is more prone to having skin problems like atopic dermatitis.
Effects of obesity on the skin
A 2017 study of American women found thatskin barrier and moisturizing functions were significantly impaired by obesity, resulting in considerable dryness and roughness, compared with nonobese women.
Atopic eczema becomes a problem due to chronic inflammation in the whole body due to high caloric intake. That creates systemic inflammation combined with insulin resistance, demonstrated by altered levels of interleukin (IL)-6, leptin, adipokines, and insulin.
In another study published in the Journal of Allergy and Clinical Immunology, online March 16, 2011, the findings point to the same conclusions:
Small children who are obese may be more likely to develop severe eczema
Compared to children who weren’t obese, kids who became obese between the ages of 2 and 5 years old had more than three times the risk of developing the condition. If they were even younger when they became obese – babies or toddlers – their risk of the uncomfortable skin disease seemed to be even higher.
Children who are obese for a long time are more likely to get eczema. If you’re able to reverse the obesity with weight loss, children may be less likely to develop eczema, or eczema symptoms may improve.
Overall, the researchers found that obesity was nearly twice as common in children and adolescents with eczema. About nine of every 100 study participants with eczema were obese, compared to only five out of 100 without the skin disease.
The cost of overweight and obesity
The economic side of the matter is quite disturbing and the future outlook is not good. Healthcare costs are expected to rise dramatically in the coming years and place an already hard-pressed global healthcare system under even more pressure. For example, obesity is responsible for 70 percent of all treatment costs for diabetes, 23 percent of treatment costs for cardiovascular diseases, and 9 percent for cancers.
Health care providers use the Body Mass Index(BMI), which is a measure of your weight in relation to your height, to define overweight and obesity. People who have a BMI between 25 and 30 are considered overweight. Obesity is defined as having a BMI of 30 or greater. You can calculate your BMI to learn if you are overweight or obese. Being overweight or obese may increase the risk of health problems. Your health care provider can assess your individual risk due to your weight.
A good indication of whether one is eating healthy is by looking at BMI and the body’s overall impression. A BMI in the lower part of the normal spectrum may indicate that too many unhealthy foods and sugars are not consumed. If the body appears “trimmed”, it is a good indicator that you are on the right track with the current diet.
To keep the weight in check you have to exercise and eat healthily. In my free book Eczemahealingguide you can read more about a healthy diet that is optimal for fighting both eczema and weight problems. You will also learn some mental techniques to keep doing the right thing as a part of your future life.
The best fat-loss diet
My way of managing weight is in my honest opinion the best fat-loss diet. It is free, easy to do, and only demands a little self-discipline to get a lasting weight loss. If you keep to the routines and methods described you will be able to stay fit, lean, and healthy for life.
I am a small guy but even a small guy can put too much weight on sometimes. Of course, I can not relate to being overweight or obese, but I can share my methods to be in charge of my body weight.
Normally I put on some weight in the winter months. To get ready to hit the beach in the summer I start trimming down at Christmas-time by doing what I consider the best fat-loss diet and routines.
I have some rules that make it more like a routine than a struggle to lose weight. I guess it will work just as well if your start weight is somewhat higher. Then you will probably also see much quicker results at the beginning as the potential for losing weight is higher.
The meal plan for ordinary days:
Only coffee (with a little oat-milk) and carrots from I wake up and until lunch
At lunchtime, I have three pieces of rye bread with eg. cold cuts, salmon, mackerel, hummus, pâté.
At about 15 o’clock porridge made from oatmeal and müsli, no added sugar
For dinner, dishes with meat, fish or vegan steaks, falaffel, etc. as a protein source. Rice, bulgur, lentils, pasta, couscous ect. as a carbohydrate source. Rough green vegetables e.g. fried aubergines, broccoli, cabbage, scallions, carrots, etc. as a fiber / vegetable source.
After dinner there is no more food meaning that I will be fasting about 16 hours, before I have my next meal at about 12 o’clock the day after. That is called intermitted fasting and a very healthy way to live. You basically give your body a chance to digest properly and a pause to have some of the many benefits that fasting have to offer. I use the app Zero on my phone and apple watch to keep track of my progress in this matter.
The porridge is made like this:
35 grammes of oatmeat + 35 grammes of müsli with no addad sugars
Add about 2 dl. cold water
Microwave for about 2.5 minutes at max wattage
Add 1 dl. of oat milk and 1 teaspoon of raw cocoa powder
Stir and let it sit for about two minutes
During the day there are no sugary soft drinks or similar things since they are not part of the life I want to live. Only juice, coffee, non-alcoholic beer, or pure water with sparkles.
By keeping with this routine you do not have to think too much about what to eat and convincing yourself to eat healthy at every meal.
Of course, this diet is a little boring, but it is healthy and cheap. In fact, I find it to be the best fat-loss diet since it is so straightforward. It keeps you full and you always know what and when the next meal is there. By dividing the day into small manageable timeslots it is much easier to “stick-it-out” to the next meal.
The routine for days with intensive strength training
If you want a stronger body, but at the same time do not want to gain fat, then this meal plan is perfect. I’ve been doing it for a long time and it works. It’s pretty impressive what an increased amount of high quality protein can do when you combine it with intensive training a few times a week.
The meal plan on (one day before and one day after) training day:
Breakfast consists of 250 grams of minced chicken, cooked with water, a bit of rice, boulion and curry.
Peeled carrots (about 200 g) for the drive to work
At lunchtime I eat two or three pieces of rye bread with e.g. cold cuts, salmon, mackerel, hummus, liver pate (chicken or alm.) or rice dish consisting of 250 grams of minced chicken, 100 grams of peas, one can of pineapple in pieces and a shot of coconut milk. Made in Rice cooker from Sistema.
Fruit or the rest of the rice dish from dinner relieves hunger until dinner.
Dinner, dishes with meat, fish or vegan steaks, falafel, etc. as a source of protein. rice, bulgur, lentils, pasta, couscous el. lign. as a carbohydrate source. Rough green e.g. fried aubergines, broccoli, cabbage, scallions, carrots, etc. as a fiber/vegetable source.
The rice dish with chicken, pineapple and coconut milk is made as follows:
Heat the minced chicken meat, rice, salt, and water in the microwave for approx. 12 minutes at max. Wattage. Add 1 dl. coconut milk, 1 teaspoon curry, a can of sliced pineapple in juice, and the frozen peas.
Stir and wait for approx. two minutes. Then there is a healthy hot dinner dish with high protein content.
During the day, there are no sugary soft drinks. Only juice, coffee, non-alcoholic beer or clean water with or without bubbles. As a snack, there is fruit, nuts and more carrots.
By following this routine, one does not have to think so much about what the next meal should consist of. Thus, it is easy to eat healthy at every meal. The bonus of this meal plan is that you can feel a marked improvement in the gym, while not gaining fat.
Of course, these meal plans are a bit tedious, but they are healthy and inexpensive. They keep you full and you always know what and when the next meal is. By dividing the day into small manageable time slots, it is much easier to “persevere” until the next meal.
Protein is not just protein
Many people probably think that proteins are simple building blocks that you just have to have enough of to stay healthy. But few are aware that proteins are a key term for a collection of amino acids. They are the real building blocks that our body needs to do everything relating to repairing cell damage, maintain and build muscle, secrete hormones, etc.
Proteins are made up of chains of amino acids. The composition of amino acids can be very different, depending on the type of protein in question. Here the difference between vegetable and animal is noticeable, as the animal proteins to a greater extent contain the combination of amino acids that the human body needs. It is actually quite logical that meat products contain the building blocks that is needed to build muscle, etc., while the composition of our body is less reminiscent of a plant.
There are 20 different amino acids from which the body can make protein. A distinction is made between the essential and the non-essential amino acids. There are 8 essential amino acids. They are characterized by the fact that the body can not make these from other substances. There are also 12 of the non-essential amino acids and these the body can produce from other substances.
A major part of the best fat-loss diet is to get rid of added sugar in your foods. The study also shows that high sugar levels can damage your brain and cause or worsen dementia.
The exclusion of sugar is no big problem and your body adapts quite rapidly. It is just like turning the volume of your stereo down and your ears will adjust. The craving for sugary foods hangs on for the first couple of days. At the beginning of the process, you are most motivated and eager to do the right thing. That helps to get through the first “tough” days and after that, it becomes much easier. Things like raisins, fruits, and daddles are small explosions of sugary taste and you will be surprised how easy it is to relinquish added sugar.
The video below is one of the best if you really want to learn about the mechanics behind the obesity epidemic. They are need-to-know knowledge if you are serious about your health. You that you will be surprised by the facts that are presented.
To start the day with coffee and carrots are my prime choice. It is a power-boost of caffeine, fibers, vitamins, and antioxidants. Did you know that coffee has higher levels of antioxidants than blueberries?
Sometimes you will feel a little hungry at about 9 o’clock, but in a few hours, you will start your daily eating window. The foods I have listed all contain a high amount of protein, medium fats, and low natural sugars. On top, they have lots of fibers and healthy whole-grain carbohydrates to give energy and provide a feeling of satiety.
If you buy it – You eat it !
Another important part of the best fat-loss diet is to clean your house of any food that is not in sync with your goals and diet. This is again an important part of what I think is the best fat-loss diet.
To keep on the right path you must make a grocery list and stick to it. I have a saying: “If you buy it, You eat it”. Healthy foods need to be the only ones leaving the supermarket with you.
For the tempting times in the evening where the cravings come rushing in it is important to have a backup-plan in place. The plan is to have some healthy snacks ready in the cupboard. A bag of raisins, nuts, daddle or salty breadsticks can be the “emergency foods”. And when you crave a coke, then have some fruit juice. They may have the same calories, but now you got all the good vitamins instead of empty calories.
In the video below you will get even more knowledge about why we are in the midst of an obesity epidemic. This knowledge is good if you want to take back control of your lifestyle choices.
Weigh yourself often to stay on track
It is crucial to jump on the scale every single day to maintain progressive fat loss. It has been confirmed by science that people who lost weight and kept it off have daily weigh-ins. If you get two “high” measurements you might feel your progress has stalled. That is normally not the case. You can just not see the trends if you only step onto the scale some days. Below you see the fluctuations of my daily measurements. They are canceled out when you zoom out to Year-view.
When I do my weight managing routine the result is a slow but steady lowering of my body weight. The rate of weight loss is just above one kilogram a month, which is a healthy rate to reduce your weight.
Exercise – Keep muscle and lose fat
In any fat-loss diet, you have to get your body moving.
You have to find some kind of exercise that appeals to you. I lift weights for one hour two times a week and aim at getting 10.000 steps every day. My apple watch keeps track of all the exercise data and the daily weigh-in is also going into Apple-health.
By exercising you maintain your muscle mass and by performing weight- or resistance training you build bigger muscle. When your muscle mass is greater your body burns more calories even when you are not training. It is just like a car with a big engine. It will have a higher fuel consumption when idle than a car with a small engine.
Going slowly in the weight loss process minimizes the risk of losing muscle mass. And doing progressive resistance training while in a caloric deficit, you tell your body to hold on to the muscle. Because of the high nutritional content on the diet, I experience muscle growth while slowly becoming leaner. That is really what you want!
Walking – Fat loss acceleration
Walking is the easiest way of spending more calories and keeping muscle mass. The activity can be done everywhere and is free. The risk of injury is also extremely low compared to eg. running, playing football, or any other high-intensity sport. Combined with the fat-loss diet that I find to be the best, you can expect to see a gradual weight loss. But remember to be patient. Sometimes it takes just as long to fix it as it took to break it :-).
If I should recommend two videos about weight loss and walking it would be these two. They are my “go-to”-videos if I need some motivation myself or if people are asking about weight loss advice.
Committing to a healthy fat-loss diet and getting the exercise done can be hard. But if you do not eat healthily and burn more calories by training you will keep gaining weight. Some application of daily discipline is needed to stay on the right track. After the initial motivation has faded you have to rely on rules, routines, and self-discipline. It might be helpful to read my article about how I use and apply discipline to stay clear of my eczema condition and keep fit. Every day!
Before we dive deep into the subject of weight loss medicine, I would like to show you PLENITY. This is by my standards a smart product, that is not a drug, but a “Weight-loss device” according to the US. authorities FDA. By eating less you will lose fat and combined with a healthy diet, you are good to go.
Prescription Medications to Treat Overweight and Obesity
How do weight-loss medications work?
Prescription medications to treat overweight and obesity work in different ways. For example, some medications may help you feel less hungry or full sooner. Other medications may make it harder for your body to absorb fat from the foods you eat.
Health care professionals often use BMI to help decide who might benefit from weight-loss medications. Your doctor may prescribe a medication to treat your overweight or obesity if you are an adult with
Weight-loss medications aren’t for everyone with a high BMI. Some people who are overweight or obese may lose weight with a lifestyle program that helps them change their behaviors and improve their eating and physical activity habits. A lifestyle program may also address other factors that affect weight gain, such as eating triggers and not getting enough sleep.
Can children or teenagers take weight-loss medications?
Can medications replace physical activity and healthy eating habits as a way to lose weight?
Medications don’t replace physical activity or healthy eating habits as a way to lose weight and especially fat. Studies show that weight-loss medications work best when combined with a lifestyle program. Ask your doctor or other health care professional about lifestyle treatment programs for weight management that will work for you. Weight-loss medications don’t replace physical activity and a healthy fat-loss diet.
What are the benefits of using prescription medications to lose weight?
When combined with changes in behavior, including eating and physical activity habits, prescription medications may help some people lose weight. On average, people who take prescription medications as part of a lifestyle program lose between 3 and 9 percent more of their starting body weight than people in a lifestyle program who do not take medication. Research shows that some people taking prescription weight-loss medications lose 10 percent or more of their starting weight.
Weight loss of 5 to 10 percent of your starting body weight may help improve your health by lowering blood sugar, blood pressure, and triglycerides. Losing weight also can improve some other health problems related to overweight and obesity, such as joint pain or sleep apnea. Most weight loss takes place within the first 6 months of starting the medication.
What are the concerns with using prescription medications to lose weight?
Experts are concerned that, in some cases, the side effects of prescription medications to treat overweight and obesity may outweigh the benefits. For this reason, you should never take a weight-loss medication only to improve the way you look. In the past, some weight-loss medications were linked to serious health problems. For example, the FDA recalled fenfluramine and dexfenfluramine (part of the “fen-phen” combination) in 1997 because of concerns related to heart valve problems.
Possible side effects vary by medication and how it acts on your body. Most side effects are mild and most often improve if you continue to take the medication. Rarely, serious side effects can occur.
Again this proves that doing your weight loss in a healthy way and natural way is the best option. Sticking to the fat-loss diet described above will the best choice you can make for yourself.
How long will I need to take weight-loss medication?
How long you will need to take weight-loss medication depends on whether the drug helps you lose and maintain weight and whether you have any side effects. If you have lost enough weight to improve your health and are not having serious side effects, your doctor may advise that you stay on the medication indefinitely. If you do not lose at least 5 percent of your starting weight after 12 weeks on the full dose of your medication, your doctor will probably advise you to stop taking it. He or she may change your treatment plan or consider using a different weight-loss medication. Your doctor also may have you try different lifestyle, physical activity, or eating programs; change your other medications that cause weight gain; or refer you to a bariatric surgeon to see if weight-loss surgery might be an option for you.
Because obesity is a chronic condition, you may need to continue changes to your eating and physical activity habits and other behaviors for years. Or even a lifetime to improve your health and maintain a healthy weight.
Will I regain some weight after I stop taking weight-loss medication?
You will probably regain some weight after you stop taking weight-loss medication. Developing and maintaining healthy eating habits and increasing physical activity may help you regain less weight or keep it off. Federal physical activity guidelines (PDF, 14.2 MB) recommends at least 150 minutes a week of moderate-intensity aerobic activity and at least 2 days a week of muscle-strengthening activities. You may need to do more than 300 minutes of moderate-intensity activity a week to reach or maintain your weight-loss goal.
What medications are available to treat overweight and obesity?
The FDA has approved five drugs—orlistat (Xenical, Alli), lorcaserin (Belviq), phentermine-topiramate (Qsymia), naltrexone-bupropion (Contrave), and liraglutide (Saxenda)—for long-term use. You can keep taking these drugs as long as you are benefiting from treatment and not having unpleasant side-effects.
Some weight-loss medications that curb appetite are approved by the FDA only for short-term use, or up to 12 weeks. Although some doctors prescribe them for longer periods of time, not many research studies have looked at how safe and effective they are for long-term use.
Pregnant women should never take weight-loss medications. Women who are planning to get pregnant also should avoid these medications, as some of them may harm a fetus.
Wegovy/Semaglutide – by Novo Nordisk
Approximately 650 million adults are estimated to live with obesity worldwide. So for that reason, the market for anti-obesity medicine is enormous. The medical firms that bring products to market that can reduce obesity will have a real “money tree”.
This drug is one of the most promising medicines for obesity. Novo Nordisk has taken one step forward in its ambition to move its Type 2 diabetes drug semaglutide into the giant and largely untapped obesity market. Semaglutide is an analog of the human glucagon-like peptide-1 (GLP-1) hormone. It induces weight loss by reducing hunger, increasing the feeling of fullness, and thereby helping people eat less and reduce their calorie intake.
Novo Nordisk has in January 2021 unveiled plans to invest $80 million in expanding facilities at its production site in Denmark. The facility currently manufactures products for oral diabetes treatments and will be expanded to ensure capacity for future production of these products. The project is expected to be completed in 2022.
For Novo Nordisk it is an important step in building and ensuring future capacity for the production of Rybelsus (oral semaglutide). Their factory in Denmark is currently the primary site of production of oral semaglutide, and they say it is critical to invest timely in capacity expansion to meet future demands.
The money tree has been planted!
FDA Approves New Drug Treatment for Chronic Weight Management, First Since 2014
Today (04. june 2021), the U.S. Food and Drug Administration approved Wegovy (semaglutide) injection (2.4 mg once weekly) for chronic weight management in adults with obesity or overweight with at least one weight-related condition (such as high blood pressure, type 2 diabetes, or high cholesterol), for use in addition to a reduced-calorie diet and increased physical activity. This under-the-skin injection is the first approved drug for chronic weight management in adults with general obesity or overweight since 2014. The drug is indicated for chronic weight management in patients with a body mass index (BMI) of 27 kg/m2 or greater who have at least one weight-related ailment or in patients with a BMI of 30 kg/m2 or greater.
“Today’s approval offers adults with obesity or overweight a beneficial new treatment option to incorporate into a weight management program,” said John Sharretts, M.D., deputy director of the Division of Diabetes, Lipid Disorders, and Obesity in the FDA’s Center for Drug Evaluation and Research. “FDA remains committed to facilitating the development and approval of additional safe and effective therapies for adults with obesity or overweight.”
Approximately 70% of American adults have obesity or overweight. Having obesity or overweight is a serious health issue associated with some leading causes of death, including heart disease, stroke and diabetes, and is linked to an increased risk of certain types of cancer. Losing 5% to 10% of body weight through diet and exercise has been associated with a reduced risk of cardiovascular disease in adult patients with obesity or overweight.
Wegovy works by mimicking a hormone called glucagon-like peptide-1 (GLP-1) that targets areas of the brain that regulate appetite and food intake. The medication dose must be increased gradually over 16 to 20 weeks to 2.4 mg once weekly to reduce gastrointestinal side effects.
Wegovy’s safety and efficacy were studied in four 68-week trials. Three were randomized, double-blind, placebo-controlled trials (including 16 weeks of dose increases) and one was a double-blind, placebo-controlled, randomized withdrawal trial in which patients receiving Wegovy either continued with the treatment or switched to a placebo. More than 2,600 patients received Wegovy for up to 68 weeks in these four studies and more than 1,500 patients received placebo.
The largest placebo-controlled trial enrolled adults without diabetes. The average age at the start of the trial was 46 years and 74% of patients were female. The average body weight was 231 pounds (105 kg) and average BMI was 38 kg/m2. Individuals who received Wegovy lost an average of 12.4% of their initial body weight compared to individuals who received placebo. Another trial enrolled adults with type 2 diabetes. The average age was 55 years and 51% were female. The average body weight was 220 pounds (100 kg) and average BMI was 36 kg/m2. In this trial, individuals who received Wegovy lost 6.2% of their initial body weight compared to those who received placebo.
Side-effects including Cancer
The most common side effects of Wegovy include nausea, diarrhea, vomiting, constipation, abdominal (stomach) pain, headache, fatigue, dyspepsia (indigestion), dizziness, abdominal distension, eructation (belching), hypoglycemia (low blood sugar) in patients with type 2 diabetes, flatulence (gas buildup), gastroenteritis (an intestinal infection) and gastroesophageal reflux disease (a type of digestive disorder).
The prescribing information for Wegovy contains a boxed warning to inform healthcare professionals and patients about the potential risk of thyroid C-cell tumors. Wegovy should not be used in patients with a personal or family history of medullary thyroid carcinoma or in patients with a rare condition called Multiple Endocrine Neoplasia syndrome type 2 (MEN 2).
Wegovy should not be used in patients with a history of severe allergic reactions to semaglutide or any of the other components of Wegovy. Patients should stop Wegovy immediately and seek medical help if a severe allergic reaction is suspected. Wegovy also contains warnings for inflammation of the pancreas (pancreatitis), gallbladder problems (including gallstones), low blood sugar, acute kidney injury, diabetic retinopathy (damage to the eye’s retina), increased heart rate and suicidal behavior or thinking. Patients should discuss with their healthcare professional if they have symptoms of pancreatitis or gallstones. If Wegovy is used with insulin or a substance that causes insulin secretion, patients should speak to their health care provider about potentially lowering the dose of insulin or the insulin-inducing drug to reduce the risk of low blood sugar. Healthcare providers should monitor patients with kidney disease, diabetic retinopathy and depression or suicidal behaviors or thoughts.
The FDA granted the approval to Novo Nordisk. Semaglutide 1 mg injection (Ozempic) was first approved as a treatment for type 2 diabetes in 2017.
What other medications for fat loss may be available in the future?
Researchers are currently studying several new medications and combinations of medications in animals and people. Researchers are working to identify safer and more effective medications to help people who are overweight or obese lose weight and maintain a healthy weight for a long time.
Future drugs may use new strategies
combine drugs that affect appetite and those that affect addiction (or craving)
stimulate gut hormones that reduce appetite
shrink the blood vessels that feed fat cells in the body, thereby preventing them from growing