1. Vitamins, Herbs, and Nutritional Supplements
Ways to Lose Weight
Vitamins, Herbs, and Nutritional Supplements

2. Detoxification
Detox means the elimination of toxins from our bodies. While detoxification happens on a regular basis, detox diets, plans, kits, and programs have become very popular as a means to assist our ‘detox’ organs (mainly the liver, kidneys, and intestines) in getting rid of these nasty, entrapped toxins.
The goal of a detox diet, if performed correctly, is to get the body back to a healthful, fresh state, that is balanced and minus the toxins.
Reference:
Etcheverry, P. PhD. (30 July 2015). Shall we fast? Not so fast! Retrieved from kaplanhealthwellness.blogspot.kr/2015/07/shall-we-fast-not-so-fast_56.html

3. Detox Con’t…
A weekly fast of 24–36 hours (a day to a day and half) is an ideal health maintenance and detox measure. This type of food restriction has been shown to contribute to significant health benefits.
Pregnant and lactating women and children should not fast. Individuals with certain diseases/disorders should first consult their doctors.
Reference:
Etcheverry, P. PhD. (30 July 2015). Shall we fast? Not so fast! Retrieved from kaplanhealthwellness.blogspot.kr/2015/07/shall-we-fast-not-so-fast_56.html

4. Vitamins There are 13 known vitamins
Vitamins are either water-soluble or fat- soluble
Fat-soluble vitamins are easier for the body to store than water-soluble
Vitamins always contain carbon, so they are described as "organic

5. Fat-Soluble Vitamins
The fat-soluble vitamins, A, D, E, and K, are stored in the body for long periods of time and generally pose a greater risk for toxicity when consumed in excess than water- soluble vitamins. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals. However, taking vitamin supplements that contain megadoses of vitamins A, D, E and K may lead to toxicity. The body only needs small amounts of any vitamin.
While diseases caused by a lack of fat-soluble vitamins are rare in the United States, symptoms of mild deficiency can develop without adequate amounts of vitamins in the diet. Additionally, some health problems may decrease the absorption of fat, and in turn, decrease the absorption of vitamins A, D, E and K. Consult a medical professional about any potential health problems that may interfere with vitamin absorption.
Reference:
Nordqvist, C. (2016). Vitamins: What They Are and What They Do Retrived form

6. Water-Soluble Vitamin
A vitamin that can dissolve in water. Water- soluble vitamins are carried to the body's tissues but are not stored in the body. They are found in plant and animal foods or dietary supplements and must be taken in daily. Vitamin C and members of the vitamin B complex are water-soluble.
Reference:
Nordqvist, C. (2016). Vitamins: What They Are and What They Do Retrived form

7. 13 Herbs & Spices Scientifically Proven to Help You Lose Weight
Herbs and spices are the best way to add flavor to food for no extra calories, sugar, sodium, or other junk—which is critical to do when you're trying to lose weight.
Research shows that if you don't like the taste of what you eat, you're much less likely to stick to any diet, no matter how disciplined you are. Herbs and spices add a significant amount of flavor to food
Reference:
Brabaw, K. (2016). 13 Herbs and Spices Scientifically Proven To Help You Lose Weight. Retrieved from

8. 13 Herbs & Spices to Help with Weight Loss
Turmeric
Cinnamon
Cayenne
Cumin
Ginger
Garlic
Black Pepper
Cardamom
Dandelions
Reference:
Brabaw, K. (2016). 13 Herbs and Spices Scientifically Proven To Help You Lose Weight. Retrieved from

9. Protein Supplements The Good
Proteins have an overall benefit on physical activity and on overall health. Protein may help reduce blood pressure.
A protein mixture, consisting of 20% pea, 20% soy, 30% egg, and 30% milk-protein isolate, reduced systolic and diastolic blood pressure in overweight individuals.
Supplementation with soy protein can help reduce the markers of prostate cancer development, such as the prostate-specific antigen (PSA), “in patients with prostate cancer or in men at high risk for developing advanced prostate cancer.”
Some clinical studies have also shown that taking whey protein in combination with strength training can increase lean body mass, strength, and muscle size.
Reference:
Etcheverry, P. PhD.
The Good

10. Protein Supplements The Bad
Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), protein supplements, like any other supplement, are not regulated by the Food and Drug Administration (FDA). This means that supplement manufacturers do not need to register their products with FDA and they do not need FDA approval before producing or selling dietary supplements. This lack of a regulation might result in products with contaminants, as it occurred in 2010 with two protein supplements containing unwanted levels of lead, cadmium, mercury, and arsenic
Reference:
Etcheverry, P. PhD.
The Bad

11. Protein Supplements The Ugly
The recommended daily intake of protein for healthy adults is 0.75 g of protein/kg body weight, which translates into approximately 45 to 56 g of protein a day.
But excessive protein intakes can cause a buildup of ketones bodies that an abnormal but not necessarily harmful state called ketosis results.
With progressively higher levels of ketone bodies, the body's pH is lowered to dangerously acidic levels, leading to a state called ketoacidosis
Reference:
Etcheverry, P. PhD.
The Ugly

12. Dietary Supplements/Weight Loss Pills
Reduce appetite, making you feel more full so that you eat fewer calories.
Reduce absorption of nutrients like fat, making you take in fewer calories.
Increase fat burning, making you burn more calories.
Garcinia Cambogia Extract
Hydroxycut
Caffeine
Orlistat (Alli)
Raspberry Ketones
Green Coffee Bean Extract
Glucomannan
Meratrim
Green Tea Extract
Conjugated Linoleic Acid (CLA)
Forskolin
Bitter Organe/Synephrine
Reference:
Gunnars, K. BSc Authority Nutrition. 12 Popular Weight Loss Pills and Supplements Reviewed Retrieved form

13. Tainted Weight Loss Products
FDA has identified an emerging trend where over-the-counter products, frequently represented as dietary supplements, contain hidden active ingredients that could be harmful. Consumers may unknowingly take products laced with varying quantities of approved prescription drug ingredients, controlled substances, and untested and unstudied pharmaceutically active ingredients. These deceptive products can harm you! Hidden ingredients are increasingly becoming a problem in products promoted for weight loss
Reference:
U.S Food & Drug Administration (2016). Tainted Weight Loss Products. Retrieved from
Tainted Weight Loss Products
U.S Food & Drug Administration (FDA)

14. Does Exercise Help You Lose Weight? The Surprising Truth
What do You Think???
Reference:
West, H. RD (2016). Does Exercise Help You Lose Weight? The Surprising Truth. Retrieved from

15. Yes It Does!
To lose weight, you need to burn more calories than you consume.
Exercise can help you achieve this by burning off some extra calories.
Exercise is often advised for weight loss, but people should really aim for fat loss
Cardio Helps You Burn Calories and Body Fat. One of the most popular types of exercise for weight loss is aerobic exercise, also known as cardio.
Aerobic exercise doesn't have a major effect on your muscle mass, at least not compared to weight lifting. However, it is very effective at burning calories.
Reference:
West, H. RD (2016). Does Exercise Help You Lose Weight? The Surprising Truth. Retrieved from

16. Serious About Losing Weight
If your serious about losing weight you will need to add cardio exercise to your daily/weekly routine.
You can try as many weight loss regimen to help loss weight, but for great results you need to exercise.
You don’t necessarily have to run to do cardio, you can ride a bike, us the elliptical, Treadmill, and power walk.
It’s up to you to start your goal for weight loss

17. References:
Etcheverry, P. PhD. (30 July 2015). Shall we fast? Not so fast! Retrieved from kaplanhealthwellness.blogspot.kr/2015/07/shall-we-fast-not-so-fast_56.html
Nordqvist, C. (2016). Vitamins: What They Are and What They Do Retrived form
Brabaw, K. (2016). 13 Herbs and Spices Scientifically Proven To Help You Lose Weight. Retrieved from
Etcheverry, P. PhD.
Gunnars, K. BSc Authority Nutrition. 12 Popular Weight Loss Pills and Supplements Reviewed Retrieved form
U.S Food & Drug Administration (2016). Tainted Weight Loss Products. Retrieved from onHealthFraud/ucm htm
West, H. RD (2016). Does Exercise Help You Lose Weight? The Surprising Truth. Retrieved from