How to Get Your Custom Keto Diet Plan in 3 Easy Steps

The keto diet, is a popular diet that has helped 000’s worldwide lose their excess weight and live a healthier life. There are numerous reports and televised interviews revealing individual success stories from people who have benefited from the keto diet for weight loss and to improve their health and lifestyle. In this post I reveal how to get your custom keto diet plan in 3 easy steps. Firstly let’s quickly recap on what the keto diet is and how does it work. Below this quick recap are links to get your custom keto diet plan in 3 ways.

The keto diet (short for ketogenic diet) was originally developed by trial and error as a means to feed patients suffering from mental health problems – patients that were starving through (and following) a seizure. Doctors discovered that a diet rich in saturated fats improved brain health and cognitive abilities whilst also supplying essential nutrients to the brain.

Ketogenic diets work by reducing all unnecessary carbohydrates from your diet and encouraging the body to release ketones from the liver for use as an alternative fuel. By reducing the carbohydrate intake to a minimum, you can then begin the process of reducing water retention and burning off that excess / stored fat.

During this process the diet protocol also helps increase your metabolic rate and fat burning potential – through the increased ingestion of health giving micronutrients.

While the Ketogenic diet is a great diet for weight loss and to alleviate many health problems, the Custom keto diet is also personalised to Your Own lifestyle and nutritional needs (as discussed in the video).

Further studies revealed the metabolic process of ketosis actually helped people to lose excess fat….

How Ketosis Causes Weight Loss

Ketosis happens when our bodies are effectively starved of carbohydrates. Normally, carbohydrates are converted into glucose for distribution to our muscles for energy, electrolytes for hydration and bones for strength. Excess carbohydrates are then stored as fat deposits. But we only need a limited supply of carbohydrates to perform these functions.

By reducing the carbohydrate intake, the body becomes starved of carbohydrates and turns to the stored fat as a source of energy – stage #1 of the fat loss process. During this process, the body is signalled to release ketones (a form of fat) from the liver as fuel for the body to replace the glucose sourced from the reduced carbohydrate intake. Ketones do not contribute to fat storage.

The Custom Keto Diet: A Personalised Ketogenic Diet Plan

The problem with many diet plans (including ketogenic diet plans) is that they can be rigid in format and not respective of your individual dietary needs, preferences and lifestyle. Many diet plans also force you to source your own nutritional needs and meals which can be frustrating if you do not know what you actually need and / or how to shop or prepare the meals.

That is why the Custom Keto Diet was created – it’s a tailored approach to the ketogenic diet that is personalized to your individual needs and goals. This allows for a more sustainable and effective weight loss journey. Keep reading to learn more about how the Custom Keto Diet can help you achieve your health and weight loss goals.

How to get Your Custom Keto Diet Plan in 3 Easy Steps….

Fortunately, Rachel and her team of keto experts have created a number of ways for you to get your custom keto diet plan…..

Optional Step #1 : Personalised Keto Diet Intro Page

Visit our hosted personalised keto diet intro page to provide Rachel and her team with insights into your lifestyle and dietary needs. Use of these links will lead you to the official sales pages for the custom keto diet on clickbank (Fat Loss Quest does not handle transactions for 3rd party products – you will be directed to the vendors official page on clickbank for that).

Is Custom Keto Diet Plan Worth Buying? User Reviews by …
Mar 16, 2021 This means you get to have a guided list of knowing what to eat, also customizing your meals depending on your food preference. The meal plans …

how to get your custom keto diet plan 
 - personalised keto diet plan
How to Get Your Custom Keto Diet plan – Watch this video to Get Your Personalised Custom Keto Diet Plan

From here, they will provide you with a customised ketogenic diet plan based around your own personal food / nutritional requirements and your lifestyle.

Optional Step #2 : Take the 7 Day Trial (Highly Recommended)

Alternatively, you can take their 7 day trial for Just $1:00. This way, you can test the custom keto diet without any risk and potentially lose 7 -10lbs in your first week as many keto dieters do. If the diet is not working for you, you are welcome to discuss any issues you have with their team of experts to come up with a more personalised diet plan for you.

Optional Step #3 : Take the Custom Keto Diet Quiz

Visit their quiz page to determine the best diet plan for you with your own nutritional needs and preferences taken into consideration together with your lifestyle. For diets to be truly effective, they need to work within your nutritional interests and lifestyle.

How to get your custom keto diet plan in 3 easy steps - take the custom keto diet quiz

Option #4 Download our Free Keto Diet Recipe Book

Want to learn more about the custom keto diet before taking the big step? Download our free keto diet recipe book created by Rachel and her team of expert keto chefs and nutritionists to gain a sample of the delicious and easy meals they have in store for you.

How to get your custom keto diet plan in 3 easy steps - download our Keto Recipe book full of deliciously easy keto recipes

Claim your Free Copy of 19 Deliciously Easy Keto Recipes by Rachel Roberts.

19 Deliciously easy keto recipes from light and delicious snacks and milkshakes to hearty beef casseroles. There’s no starving on the custom keto – just pure and healthy nutrition to fuel you up, burn that excess fat and improve your health.

Fat Loss vs. Weight Loss : Unveiling the Myths of Fat Loss vs Weight Loss

Are you tired of scrolling through endless weight loss articles, getting confused about fat loss vs weight loss? Well, today we’re diving into the science behind these two concepts and shedding light on the myths surrounding them. Get ready to understand the difference between fat loss vs weight loss and unlock the secrets to a healthier, more vibrant you.

Fat Loss vs Weight Loss - obese man weighing up the idea of fat loss vs weight loss

Firstly, before we get into the discussion of “fat loss vs weight loss“, lets clarify a very important aspect of this discussion and the principles involved in Fat Loss vs Weight Loss.

Weight Loss vs. Fat Loss: How to Tell the Difference
Feb 9, 2021 Weight loss refers to a decrease in your overall body weight, while fat loss refers to weight loss from fat. This article explains why fat …

What is Fat: Decoding the Science Behind Weight Gain

At its core, fat is the body’s natural way of storing excess energy derived from the food we consume. When we consume more calories than our bodies need for immediate energy expenditure, the excess calories are converted into triglycerides – the building blocks of fat. These triglycerides are then stored within specialized cells called adipocytes, which make up our body fat.

Fat loss vs weight loss : fat cell (adipocyte) clustering causing obese fat tissue

Fat Cell Clustering Causing Obese Fat Tissue

Adipocytes, often referred to as fat cells, cluster together to form adipose tissue – the tissue you can feel and pinch. As we consistently consume excess calories, these adipocytes (fat cells) expand to accommodate the accumulating triglycerides.

This expansion leads to weight gain and a gradual increase in body fat percentage.

Understanding the intricacies of fat accumulation empowers us to make informed choices about our diet and lifestyle. By adopting a balanced approach that aligns our calorie intake with our energy expenditure, we can maintain a healthier body composition and prevent the excess storage of fat. Remember, the key lies in striking the right balance between the energy we consume and the energy we burn through physical activity.

However, we need to be aware that there are 3 types of fat ; visceral, subcutaneous and brown fat. Subcutaneous fat is the fat deposited in the hypodermis layer under the collagen / elastin layers in the skin (see illustration -“Cell Structure” below.

Understanding Fat Loss: Delving into Adipocytes and Antioxidants

Losing fat is more than just a numbers game – it’s about understanding the intricate processes happening within your body. Enter adipocytes, the specialized cells that store fat. Fat loss occurs when these adipocytes release their stored fat, resulting in a leaner body composition.

But how does it happen? Let’s look under the surface of your skin to reveal the actual structure of our skin and the cellular structure that makes up our skin. Here you will understand how nutrition can improve not only health (and weight loss) but also improve our skin condition and take years off our looks. You will learn about collagen, elastin, hyaluronic acid and where your subcutaneous fat cells (adipocytes) are and effects of poor nutrition and good nutrition on these cellular structures.

Understanding the Cellular Structure of Skin, Collagen, Elastin, Hyaluronic Acid and the Fat Cells (Adipocytes)

Before we go into the workings of the fat cells (adipocytes), we need to understand where they are in our bodies and how they affect our appearance (weight gain, obesity and skin wrinkles).

In the diagram below we can clearly see the cellular structure of our skin with the outer layer (epidermis) at the top, the Dermis (central) containing the collagen fibres forming structure, the elastin to help keep skin tight and fresh while also controlling and reducing wrinkles, the hyaluronic acid and the fibroblasts.

Below this we can see the Hypodermis which contains the subcutaneous fat cells. It is this subcutaneous fat that gives rise to initial weight gain in endomorphs and (in the abdominal area) belly fat.

Collagen, Elastin and Hyaluronic Acid

Collagen / Callogen, Elastin and Hyaluronic acids are the main stay of healthy skin. You will no doubt have seen numerous commercials for skin products / topical creams to help in reducing wrinkles in the epidermis that provide collagen and hyaluronic acid.

Did you know, Collagen can be sourced naturally and at much lower costs than the aformentioned creams? Collagen is made up of proteins, which in turn are built from amino acids in your diet.

Simply improving your diet can improve the collagen, elastin and hyaluronic acid in your skin to make you look 10 years younger

Collagen: Creation, Uses and Benefits

Collagen, a structural protein, derives its name from the Greek word “kólla,”
meaning glue, underscoring its role in maintaining tissue integrity. Formed through the synthesis of amino acids like glycine, proline, and hydroxyproline, collagen is a crucial component in skin, bones, tendons, and ligaments. Its molecular structure imparts strength and elasticity to connective tissues.

Beyond structural support, collagen plays a pivotal role in fortifying various bodily functions.

In terms of immunity, collagen aids in the production of antibodies, bolstering the body’s defense mechanisms. Cardiovascular health benefits from collagen’s contribution to arterial structure and elasticity, potentially reducing the risk of arterial stiffness.

Digestive health is enhanced as collagen supports the integrity of the gut lining, preventing permeability issues. Moreover, collagen is renowned for promoting healthy skin by maintaining moisture and suppleness, reducing wrinkles and promoting a youthful appearance.

Embracing collagen-rich foods (foods that contain a high volume of collagen creating nutrients like amino acids brings diverse health advantages, encapsulating a holistic approach to well-being.

How do Fat Cells Affect the Skin?

Uneven fat cell growth significantly influences skin appearance, contributing to phenomena like cellulite or “cauliflower skin” and wrinkles. As fat cells expand irregularly, they exert pressure on surrounding collagen and elastin tissues.

Wrinkle Formation and Cellulite

As fat cells expand irregularly, they exert pressure on surrounding collagen and elastin tissues

This uneven stretching creates a distorted surface, resembling the texture of cauliflower, and compromises the skin’s natural elasticity. Over time, repeated strain on these connective tissues leads to the formation of wrinkles.

Maintaining a balanced lifestyle that includes proper nutrition and exercise can help regulate fat cell growth, preserving the integrity of collagen and elastin for smoother, healthier skin and reducing the likelihood of the “cauliflower skin” effect.

Fat loss vs weight loss - healthy tight skin through diet rich in amino acids and exercise

A Healthy Physique with Taught Skin is a Primal Condition – Proof of Fitness to Mate!

While we have become more understanding and tolerant towards weight gain and unhealthy living with poor skin condition and looks – skin, physique and appearance are still important factors in human society deriving from our primal and ancestral lifestyle dating back to the caveman era.

Health and fitness are signs of good mating opportunities and successful reproduction of healthy genes in future generations forming part of our existing 12 reasons to lose weight.

Do not be fooled – cellulite is not sexist! It can (and will) form in both men and women!

The Fat Cell (Adipocyte): Understanding Fat Storage and Energy Release

Fat loss vs weight loss. Fat Cell -Enlarged View showing cell membrane

Imagine adipocytes as tiny storage units packed with fat molecules. When your body needs energy, it signals these cells to release the stored fat. This fat then enters the bloodstream and is transported to the muscles and organs within the body including the brain, where it’s burned for energy. Here’s where antioxidants come into play.

Antioxidants, those incredible compounds found in various foods like berries, green tea, and dark chocolate, are known for their cell-cleansing properties. When you consume antioxidants, they help cleanse the surface of the fat cell (the membrane) improving the efficiency of energy transfer into and out of the fat cell.

Antioxidants neutralize harmful free radicals that can damage cells, including adipocytes. By cleansing these cells, antioxidants make them more efficient in energy processes, contributing to effective fat loss.

Decoding Weight Loss: More Than Meets the Eye

Our individual weight is a sum of everything within our bodies – bones, muscle, brains, organs, skin, vitamins, minerals, water and fat. Weight loss (as opposed to fat loss), encompasses more than just shedding fat. It can include a combination of fat loss, muscle loss, bone loss, organ loss and water loss. Consequently, weight loss can include the loss of a body part.

Weight Loss Can Include Organs and Limbs aswell as Fat

Now, let’s address a fascinating aspect of weight loss. We can lose weight simply by losing a body part. While it’s true that amputating a limb or undergoing surgical removal of certain body parts will result in weight loss and a lower number on the scale, the implications are not as positive as they might seem.

fat loss vs weight loss Don't lose Your Head!

Losing a limb, for instance, doesn’t equate to losing only fat. Muscle tissue and bone contribute significantly to your body weight. Moreover, such drastic measures can lead to psychological and physical challenges that overshadow any perceived benefits. The key is to focus on sustainable and healthy ways to achieve your weight and fat loss goals.

While many embark on crash diets and extreme measures in pursuit of rapid weight loss, the result might not be as favorable as expected. Losing muscle mass can lead to a slower metabolism and an overall weaker physique.

In Conclusion: Understanding Fat Loss vs. Weight Loss

In our goal of “losing weight” it is imperative we actually focus on losing fat. It is the excess fat that needs to be lost. So, when you settle on a suitable method for weight loss, ensure you are only losing the excess fat and remember the following in your journey.

Weight Loss encompasses the loss of mass from our bodies including Skin, Bone, Fat, Internal Organs, Muscle and Water

Fat Loss is Defined as a Loss of Fat from the Adipocyte ( Fat Cells) contained within our bodies under the skin and can be either subcutaneous fat (fat stored just below the skin or visceral fat (fat stored deep within the body and typically surrounds the internal organs restricting their purpose).

How do We Lose Fat?

How we lose fat is, then, a process of eating certain foods that reduce our excess energy intake and actively nourish and contribute to increasing our metabolism without causing the storage of excess fat. Subcutaneous fat (the fat in the hypodermis layer of skin) is relatively easy to lose compared to visceral fat which lies deep inside the body surrounding the internal organs. Brown fat is beneficial and actually helps us to burn more subcutaneous and visceral fat.

Consuming natural, raw foods that are rich in beneficial nutrients also helps cleanse our body of the toxins – toxins that are deposited in our body created through metabolism, ingestion from environmental factors (pesticides and other toxic chemicals, plastics from degraded packaging) digestion and the many other physiological processes.

In the grand battle of fat loss vs. weight loss, the true winner is a holistic approach that prioritizes your overall health and well-being. While fat loss targets those stubborn fat cells and utilizes beneficial nutrients and antioxidants to free up the stored fat as energy, weight loss actually involves a combination of losing skin, bone, fat, muscle, and water loss.

While we want to lose excess fat (fat loss) we do not want to lose muscle mass or bone density. The real target is to reduce the volume of fat stored in the fat cells, reduce inflammation and excess water retention.

Remember, drastic measures like losing body parts might lead to unexpected consequences.

A balanced diet, regular exercise, and sustainable lifestyle changes are your best allies. Focus on nourishing your body and embracing the transformation that comes from within. Because when it comes to fat loss vs. weight loss, the ultimate victory is achieving a healthier and happier you ( just 1 of the 12 reasons to lose weight).

Related Questions / FAQ’s to Fat Loss vs Weight Loss

Is it better to lose weight or lose fat?

This question is surprisingly important. While weight loss is important (assuming you are overweight), it is always better to lose excess fat (both subcutaneous and visceral fat). Losing the excess fat will cause a natural loss in weight AND improve many aspects of your health including cardiovascular, immunity and digestive systems. By losing the excess fat, you may also find your cognitive skills improve with increased brain health, relationship health will improve as will other aspects of your life (see 12 reasons to lose weight )

Can I Lose Fat Without Losing Weight?

In short – no. You cannot lose fat without losing weight. Your body weight is the total weight of everything within your body. Your total body weight includes, skin, bones, brain matter, cartilage, organs, muscle mass, water and waste products. By losing fat you are losing just that….excess fat stored in your abdomen and around your body. This fat loss inherently causes weight loss.

Losing weight through a healthy diet (and preferably exercise aswell) you will also lose excess water caused from water retention (excess carbohydrates and poor dietary / lifestyle choices cause water retention – predominantly in the legs).

Is there a Difference Between Burning Fat and Losing Weight?

While burning fat and losing weight are related, they are distinct processes. Burning fat specifically refers to the metabolic process where the body uses stored fat as a primary energy source. This often occurs through activities like exercise and a balanced diet. On the other hand, losing weight encompasses various factors, including fat loss, muscle loss, and water weight. Weight loss can result from a combination of fat and muscle reduction, as well as changes in fluid levels.

It’s essential to focus on sustainable practices for fat loss, such as a healthy diet and regular exercise, to promote long-term well-being. Simply losing weight without considering the composition of the loss may lead to muscle depletion and an unhealthy approach. Therefore, understanding the nuances between burning fat and overall weight loss is crucial for adopting a holistic and effective approach to fitness and health.

How Do I Know I am Burning Fat?

Determining if you’re burning fat involves recognizing certain signs and employing various methods….
Firstly, during cardiovascular exercises, an increased heart rate and sustained effort may indicate your body is utilizing stored fat for energy. Feeling a gradual warmth or sweating during a workout can also suggest fat burning. Monitoring your breath can be insightful; if it’s slightly labored, it may signify a reliance on fat as a fuel source. However, cardiovascular exercise may not be the optimum exercise for weight loss.

Effective fat burning exercises require the body to use multiple groups of muscles at the same time – cardiovascular exercise rarely uses more than 2 muscle groups. In the case of endurance type exercise, scientific studies reveal this type of exercise can lead to excess stress on the body causing elevated cortisol levels which in turn cause fat storage – not fat burning and people have been known to gain weight through endurance type exercise or cause “skinny fat” – a phenomena caused by the draining of fat cells without toning the muscles and skin causing loose rolls of skin in the abdominal area.

Additionally, tracking changes in body composition through methods like body fat percentage measurements or noticing a reduction in waist circumference can be indicative of fat loss.

Monitor your visual appearance – take a look in the mirror. If you see increased definition in your body – reduced waist size, muscular clarity and ribs / bones showing definition then you are probably losing excess subcutaneous fat. Losing visceral fat will typically show as a reduction in waist / torso circumference especially around the abdominal area.

However, individual responses vary, and these signs may not be definitive. Keep in mind that sustainable fat loss involves a combination of a calorie-controlled diet, regular physical activity, and sufficient rest. Consulting with a healthcare professional or a fitness expert can provide personalized insights into your fat-burning progress and overall health especially in regards to losing visceral fat. Visceral fat is more dangerous than subcutaneous fat!


  1. Preserving Healthy Muscle during Weight Loss. Pub Med.
  2. Physiological process of fat loss : Springer Open
  3. Fat Loss vs Weight Loss : Simple Life
  4. The Physiology of Fat Loss : Mike Deyhle, Christine Mermier, Ph.D. and Len Kravitz, Ph.D. University of Mexico

Boost Your Health with These Top 20 Selenium Rich Foods

Selenium is a powerful mineral that plays a crucial role in maintaining your overall health. Selenium rich foods should be one of your main goals to providing a healthy, balanced diet. From supporting a healthy immune system to promoting thyroid function (to boost your metabolism) and aiding in antioxidant defense, selenium is a nutrient you don’t want to miss out on. Originally, this post was to be the Top 10 Selenium Rich Foods. To help you make the most of this essential mineral, I’ve extended the search and scoured the web to compile a list of the Top 20 selenium rich foods that are wheat free, primarily low-carb and commonly available in a variety of countries (not all sources are widely available), complete with their respective selenium content. Including these delicious options in your diet can lead to a more vibrant and balanced life.

Individual nutritional values may vary. This depends on the geographic location and environmental conditions of the food source and cannot be 100% consistent. Scientific analysis / detection of nutrients in food sources may also have slight variances in the nutritional values.

Additionally, I have categorised the Sources of Selenium into the following groups :

  • Nuts and Seeds
  • Fish and Shellfish
  • Meat
  • Additional Sources

Selenium Rich Foods : Nuts and Seeds

1. Brazil Nuts

Brazil nuts are the reigning champions of selenium. Just 1 Brazil Nut provides your recommended daily intake of 55mcg selenium [1]. 100g of Brazil nuts provide 1920mcg Selenium / 100g. This equates to : 3491% Daily Value

selenium-rich foods: brazil nuts are an excellent source of selenium.

A small-scale 2014 study looked at the health effects of eating one Brazil nut per day in people with chronic kidney disease. After 3 months, the researchers noticed a reduction
in inflammation and markers of oxidative stress.
” [1]

A study in the European Journal of Nutrition reported that eating one Brazil nut per day for 8 weeks lowered total cholesterol and fasting glucose levels in healthy adults.

The findings of another 8-week-long study showed that taking a 200-mcg selenium supplement reduced insulin levels and improved insulin sensitivity in people with type 2 diabetes and coronary heart disease. The researchers also reported increased antioxidant capacity in the body. Enjoy them as a snack or sprinkle them on salads for a delicious and nutritious boost.

2. Sunflower Seeds

Not just delicious, sunflower seeds are also rich in selenium. 1 oz Sunflower seeds provide 32% of the RDI [3]. 100g Sunflower seeds provide 80.4mcg Selenium (146% Daily Value)

selenium rich foods include sunflower seeds

Sunflower seeds are also rich in Vitamin E providing 37% of the RDI. Sunflower seeds also provide [3]:

Zinc: 10% of the RDI (Recommended Daily Intake)
Copper: 26% of the RDI
Manganese: 30% of the RDI
Folate: 17% of the RDI
Pantothenic acid: 20% of the RDI

Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants.

Sunflower seeds can be enjoyed as a standalone snack or sprinkle them onto yogurt, in smoothies, or over your morning cereal. Interestingly, when sunflower seeds are sprouted, their plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores. [3]

Selenium Rich Foods : Fish and Shellfish

3. Yellowfin Tuna

Yellowfin Tuna is another excellent source of selenium providing approx 92mcg Selenium per 3oz serving. Yellowfin tuna is a valuable addition to any healthy eating / weight loss diet. Its high protein content supports muscle preservation and satiety – crucial for effective weight management. This fish is also rich in omega-3 fatty acids, which aid in metabolic health and reducing inflammation which helps with fat loss. Yellowfin tuna is a source of essential vitamins like B12, (helps boost energy metabolism) and minerals like selenium – beneficial for thyroid function.

selenium rich foods include yellowfin tuna

Yellowfin tuna’s selenium content (77 mcg) is 110 percent of the daily value for a 2,000-calorie diet.

Yellowfin tuna also provides 24 percent of the DV for phosphorus — 236 mg and 375 mg of potassium which contributes 11 percent to the recommended daily intake for Potassium [2].

Not only a fantastic protein source, yellowfin tuna is a selenium rich food also brimming with proteins and essential fats. Grill or sear this fish for a delightful addition to your weekly menu.

Yellowfin Tuna is an excellent source of healthy nutrition and can be grilled, fried, served in a salad or with a variety of nutritious low carb vegetables for a very healthy meal. By incorporating yellowfin tuna into a balanced eating plan, you can support your weight loss goals while benefiting from its valuable nutrients.

[Note of Caution : Due to their long lives, Tuna can be higher in levels of Mercury absorbed from the ocean and the fish they eat. Enjoy tuna but be cautious of this Mercury which can cause brain damage.]

4. Mackerel (Atlantic)

Atlantic mackerel is a nutrient-rich fish that offers excellent benefits for health and weight loss. It’s an exceptional source of high-quality protein – essential for
muscle maintenance and preservation. Mackerel can also aid in appetite control, aiding in weight management. Its omega-3 fatty acids, especially EPA and DHA, promote metabolic health and reduce inflammation (one of the primary causes of weight gain). Additionally, mackerel provides crucial vitamins like B12 for energy metabolism and selenium for thyroid function. Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients.

Selenium rich foods include atlantic mackerel

Mackerel (Atlantic) provides 51.6mcg Selenium per 100g [12].

Additionally, Mackerel also provide a wide variety of nutrients including 23.8 g Protein, Og carbohydrate, 401mg Potassium, 97mg Magnesium, 278mg Phosphorous, 18 amino acids and essential fatty acids including Omega 3.

Atlantic Mackerel also provide 18 Amino acids – essential for a variety of physiological processes.

Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients for healthy living and weight management. Mackerel, one of my personal favourites is delicious when simply filleted fresh and pan-fried in butter with a little lemon juice.

5. Herring (Atlantic)

Herring is an excellent source of selenium -1OO-grams of fillet provides 46.8 mcg (85% DV). A 143-gram fillet provides 122% of the daily value of Selenium (supporting thyroid health). Abundant in protein, herring aids in muscle generation and maintenance while also curbing hunger (vital for successful weight management).

herring are also a selenium rich food

Rich in omega-3 fatty acids, including EPA and DHA, Herring can foster a healthy metabolism and help to reduce inflammation.

Herring also provides essential vitamins like B12, essential for energy metabolism.

While herring is not a personal favourite, herring is a fantastic choice for those seeking weight loss or for weight management. Embracing herring in your well-rounded diet can effectively bolster your overall health while contributing to any weight loss endeavors.

6. Salmon (Atlantic Farmed and Wild)

Atlantic salmon is a nutritional powerhouse, offering an array of health benefits. Rich in high-quality protein, it supports muscle development and aids in satiety, beneficial for weight management. Atlantic Salmon provides 75-85%* DV Selenium depending on source (farmed or wild). Consuming this fish provides a balance of essential proteins, healthy fats, and essential nutrients, making it an exceptional choice for overall well-being.

selenium rich foods include atlantic salmon

*Farmed Atlantic Salmon provides 41.4 mcg (75% DV) Selenium.

Wild Atlantic Salmon provides 46.8 mcg (85% DV).

The significant omega-3 fatty acid content, particularly EPA and DHA, promotes cardiovascular health, reduces inflammation, and supports brain function.

Salmon is a powerhouse of beneficial nutrition including anti-inflammatories and anti-oxidants like Selenium. Salmon can be enjoyed in many ways – pan fried, smoked and baked to name but a few. Whole salmon cooked and presented on a platter is a delight to see.

7. Swordfish

Swordfish is exceptional for its selenium content providing 68.5 mcg (125% DV) per 100g portion and is a remarkable addition to a healthy diet, offering a variety of health benefits.

swordfish are another selenium rich food

In addition to the substantial selenium content, Swordfish is rich in omega-3 fatty acids, specifically, EPA and DHA. Omega-3 fatty acids aid in cardiovascular health, reduce inflammation, and support cognitive function.

Its generous protein content supports muscle growth and appetite control, which is advantageous for weight management. Incorporating swordfish into your diet provides essential proteins, healthy fats, and crucial nutrients, making it a valuable choice for overall wellness. The flesh in swordfish is white, firm and arranged in a circle within the fillet. My first encounter of eating Swordfish was on holiday in Malta. Swordfish is excellent barbecued but equally pan fried in butter.

8. Snapper

Snapper is a valuable inclusion in a balanced diet, presenting an array of health advantages. Snapper also boasts significant selenium levels providing 49 mcg (89% DV) per 100g portion. Selenium rich, Snapper (with its delicious white flaky flesh), could be a pivotal fish in your healthy eating / weight loss endeavours. Its Selenium content is recognised recognized for its antioxidants, bolstering immune function and thyroid well-being.

snapper are another selenium rich food

With its notable protein content, it aids in muscle upkeep and appetite regulation, promoting effective weight management. The considerable presence of omega-3 fatty acids, including EPA and DHA, contributes to heart health, inflammation reduction, and cognitive support.

Integrating snapper into your dietary choices delivers essential proteins, beneficial fats, and vital nutrients, making it a smart choice for overall health enhancement. My first introduction to Snapper was in a Chinese dish with it being steamed whole with a small variety of vegetables.

9. Oysters

Oysters (like them or not) are another superfood rich in a variety of essential vitamins and minerals. A 3.5-ounce (100-gram) serving of cooked wild eastern oysters provides 56% Daily Value for Selenium [6].

selenium rich foods include oysters.

Oysters also provide a MASSIVE 555% of the Daily Value intake of ZINC ( a potent antioxidant),  538% of the DV of Vitamin B12, and 493% of the DV of Copper!

These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play important roles in your body, including regulating inflammation, supporting heart and brain health, and protecting against type 2 diabetes [6].

Not sure about fresh oysters? Smoked Oysters are also available and are delicious – I know! So next time you’re out for a nice meal at the seaside or your favourite seafood restaurant, try sharing a plate of oysters or a seafood platter with Lobster, Languistine, Scallops and Oysters for a true seafood treat bursting in proteins, vital vitamins, minerals and antioxidants!

10. Clams

Clams are a fantastic addition to any healthy eating / weight loss-focused diet due to their low calorie and fat content, making them a great source of high-quality protein. What truly sets them apart is their impressive selenium content – Clams provide 64 mcg (116% DV) Selenium per 100g. Just 3oz (85-gram) serving provides 99% of the daily value of selenium.

selenium rich foods include clams.

With their delicious flavour and dense nutrient profile (including the powerful antioxidant selenium which helps maintain the thyroid and fuel metabolism) clams could be a prime mover for your health and any weight loss endeavours.

Selenium, a vital trace mineral, plays a pivotal role in supporting a healthy metabolism and thyroid function. Furthermore, it acts as a powerful antioxidant, helping to protect cells from oxidative stress.

Incorporating clams into your meals not only provides a delicious and satisfying option but also ensures you’re benefiting from this essential nutrient. Make clams a regular part of your weight loss journey to promote overall health and vitality. Clams can be eaten in a variety of ways. A popular choice for many is Clam Chowder (a rich and hearty white stew made with clams). Alternatively, the can be pan-fried in butter with a little lemon juice or garlic butter.

11. Lobster

Lobster is an excellent choice for individuals focusing on weight loss, as it offers a delectable, low-calorie protein source. This nutrient-packed seafood is not only satisfying but also a great addition to a balanced diet.

Lobster : another selenium rich food

Rich in vital nutrients with that delicious and exotic appearance and delicate flesh, Lobster should form part of your healthy eating diet. Lobster provides numerous essential vitamins and minerals including a Whopping 73.1 mcg (133% DV) per 100g Selenium.

Including lobster in your weight loss plan not only enhances the flavor of your meals but also ensures you’re reaping the benefits of this essential nutrient. Prioritize lobster for a delicious and nutritious approach to weight management.

My personal favourite is the tail – delicious cooked in a variety of meals – steamed, pan fried, or baked (Lobster Thermidor is a delicious dish as is Lobster Mornay, albeit somewhat outdated).

12. Octopus

Surprisingly, Octopus is also rich in selenium (amongst other vital nutrients) and provides 89.6 mcg (163% DV) Selenium per 100g. Octopus is a superb choice for those seeking weight loss, offering a lean and flavorful protein source. It’s a nutrient-rich seafood that’s not only delicious but also highly nutritious.

octopus are yet another selenium rich food

Just 3oz of Octopus (85-gram) offers 139% of the daily value of Selenium.

Incorporating octopus into your weight loss regimen not only adds variety to your meals but also ensures you’re benefiting from this essential nutrient.

My first try of octopus was on holiday in Malta. I asked the waiter for something local – he offered a pasta bake with tomatoes and a variety of locally sourced seafood. I can honestly say it was delicious! The octopus was soft and delicate – not chewy as I imagined. Pleasantly surprised is an understatement!

As an alternative, try a refreshing octopus salad with mixed greens, cherry tomatoes, red onion, and a zesty vinaigrette for a satisfying and nutritious meal that supports your weight loss goals.

Selenium Rich Foods : Meat

13. Turkey

Turkey, as with most poultry (especially free range / pasture fed) are healthy sources of many nutrients – not just protein. Turkey also provides a healthy dose of 17mcg Selenium per 100g roasted with skin on [4]. Turkey also provides 31.9g protein per 100g serving (roast with skin on). Roast, grill, or include it a fried rice dish or chow-mein for a versatile and nourishing option.

selenium rich foods include turkey.

Tip: When roasting any poultry, place in roasting tin resting on the breast fro 30 – 40 minutes. This allows the fats in the back to soften and run down through the meat into the breast with other juices. Rotate the bird onto its back after 45 minutes (30-40% total cooking time) and continue cooking until the juices run colourless form the thickest part of the joint / breast and the skin is brown and crispy. Cooking the bird this way creates a succulent moist breast full of flavour and prevents food poisoning from raw white meat.

Deliciously festive roast turkey with redcurrants and blueberries. A festive favourite that can be enjoyed as a healthy meal with a selection of low carb root vegetables, greens and carrots for a truly healthy meal.

14. Chicken

Chicken is an extremely flexible meat that can be used in a wide variety of dishes including the traditional roast. In 1x 3oz (85g) portion, Chicken provides 36% of the DV of Selenium in addition to the protein, vitamins and other minerals. For the same size portion, Chicken also provides a health boosting 51% of the Daily Value Niacin [7].

selenium rich foods include chicken which also provide a healthy source of protein.

Chicken, a lean and protein-rich meat, is also a selenium rich food. Roast, pan-fry, grill, or add it to soups for a versatile culinary choice.

Chicken is also rich in B vitamins like niacin and vitamins B6 and B12, which play central roles in energy production, DNA synthesis, and brain health [7].

15. Ham

Ham (roast or boiled) is now an excellent meat addition to your healthy eating / weight loss endeavours. Ham used to considered as a “none-lean” source of protein due to the content of saturated fats. However fats have been re-evaluated and are now an essential nutrient for any healthy eating / weight loss diet. Ham also provides a rich source of selenium for thyroid and metabolic health. A three-ounce (85-gram) serving of cooked lean ham leg supplies 77% of the daily value for selenium.

ham is also a selenium rich food

Roast ham can be a valuable addition to a weight loss-focused diet, providing a flavorful and protein-rich choice that’s relatively moderate in calories. This savory meat option offers essential nutrients and versatility in meal preparation. Ham is a great source of proteins and also provides 49.9 mcg (91% DV) Selenium for metabolic health aswell as an immunity boost.

Tip : To incorporate roast ham into your weight loss regimen, explore creative ways to enjoy it, such as roast ham with a fresh salad or fresh vegetables.

16. Pork Chop

Pork chops can be a beneficial inclusion in a weight loss-oriented diet, offering a satisfying and protein-rich option that’s relatively moderate in calories. Pork chops are also rich in Selenium and provide 45.7 mcg (83% DV) Selenium per 100g.

pork chops are a selenium rich food

These meat cuts provide essential nutrients while being versatile and flavorful. Pork also introduces saturated fats into your diet that can improve overall health aswell as boost our weight loss endeavours.

These meat cuts provide essential nutrients (esp protein and selenium) while being versatile and flavorful.

Tip : To integrate pork chops into your weight loss plan, consider grilling or baking them with a selection of vibrant vegetables for a balanced and delicious meal. Pork chops can also served as part of a Mixed Grill with steak, lamb chops and eggs (or any other combination you prefer). Best with a low carb side of salad or green vegetables to reduce the overall carb intake.

17. Kidney (Pork)

Pig’s kidneys can be a valuable addition to a weight loss-oriented diet, offering a unique protein source that’s relatively low in calories. Pork Kidneys provide a Massive 312 mcg (567% DV) Selenium.

pigs kidneys are a selenium rich food that can be used in a multitude of dishes

These nutrient-rich organ meats are not only distinctive in flavor but also hold nutritional benefits.

Notably, pig’s kidneys contain selenium, a vital trace mineral that supports metabolic health and thyroid function, playing a key role in overall vitality.

Pigs Kidneys can be enjoyed in a variety of dishes – from grilled, stir fried, added to stews, meatloafs etc.

To include pig’s kidneys in your weight loss journey, try a kidney stir-fry with colorful bell peppers, onions, and a dash of savory seasoning. This meal offers a balanced blend of flavors while providing essential nutrients to support your goals.

18. Liver (Lamb)

Rich in Selenium, Lambs Liver provides 111 mcg (202% DV of Selenium and can be a valuable asset to any healthy eating / weight loss-focused diet, offering a distinctive and nutrient-rich protein source that’s also relatively low in calories.

lambs liver is a selenium rich food - try stir fried lambs liver

This organ meat is not only known for its unique flavor but also for its nutritional advantages. Notably, lamb’s liver contains selenium, a crucial trace mineral that supports metabolic health and thyroid function, playing a pivotal role in overall wellness.

TIP : To incorporate lamb’s liver into your weight loss journey, consider preparing a flavorful liver and onions dish with a side of steamed vegetables. This meal provides a flavorful and nutrient-dense option to support your weight loss goals. Alternatively, for a softer, more delicate texture, try stir-frying with spring onions for a couple of minutes. Liver is a great food but can be tough if overcooked – hence my suggestion for a quick stir fry as this dramatically reducing the cooking time and results in a delicious, soft and juicy meat.

19. Eggs

Eggs, a nutritional powerhouse, contain selenium too. While not in the higher leagues of selenium rich foods, eggs are still an important and nutritious source of healthy nutrients. 1 Medium egg contains 12mcg (22% NRV) Selenium [5]. 1 Large egg provides 15mcg Selenium. Scramble, boil, or poach them for a delightful addition to your meals.

selenium rich foods include eggs which contain a high volume of other beneficial nutrients

Eggs provide a valuable source of other nutrients too:

Eggs contain 56% NRV for Vitamin B12. Just 2 medium eggs will provide 112% of your Daily Nutritional Value for Vitamin B12. Vitamin B12 boosts the function of Folate (12% from 1 med egg) in cells for energy.

Eggs also provide a valuable source of Biotin (10mcg / 20% NRV) : Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function [5].

Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!

20. Cottage Cheese (1 cup – 20 mcg)

Cottage cheese is soft, white, and creamy. Cottage cheese is a fresh cheese – it does not undergo an aging or ripening process to develop flavor. While many regard it as “food for old women“, cottage cheese is a very useful addition to the kitchen pantry and your diet. Made from cows milk, Cottage cheese is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties [8].

selenium rich foods include cottage cheese - delicious and nutritious served with strawberries

Creamy and protein-packed cottage cheese is another dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits. Strawberries make an excellent choice to pair with cottage cheese and can even be blended together with a natural Greek yogurt and a dash of vanilla extract for a delicious, summery smoothie!

A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides 19% Daily Value of Selenium [8] and 29% of the Daily Value (DV) Vitamin B12 [8].

Creamy and protein-packed cottage cheese is a dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits.

TIP: Try 4 fresh strawberries with 1 cup of cottage cheese as a delicious and nutritious snack. In a rush? Blend the strawberries and cottage cheese together with~50g Natural Greek Yoghurt and a level teaspoon of Vanilla extract for a quick and delicious healthy smoothie.

Additional Selenium Rich Foods

While the above list represents 20 top sources of selenium, there are additional sources we must also consider. While these may have reduced selenium content, they can provide additional nutrients and so are included in this additional list of selenium rich foods.


Tofu is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: silken, soft, firm, extra (or super) firm. Tofu is also known as bean curd in English [11].

selenium rich foods : tofu cubes in bowl

When prepared with calcium sulfate, Tofu provides 17.4 mcg Selenium per 100g equating to 32% DV.

However, while rich in selenium and being vegetarian, Tofu is made with soy milk. Soy milk (as with many soy based products) is not good for weight loss.

Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!

Brown Rice (1 cup cooked – 19 mcg)

Whilst many of us are used to seeing and consuming the refined and polished white rice, brown rice is a whole grain. It contains more overall nutrition than its paler counterpart. Due to the varying processes through different manufacturers, the levels of nutrition in brown rice vary more than in other foods. White rice typically provides 14% of the DV Selenium vs 27.3% of the DV for selenium in 1cup of Brown Rice [10].

selenium rich foods include brown rice

A nutritious whole grain, brown rice is a valuable source of selenium. Use it as a base for stir-fries, salads, or as a side dish to complement your meals.

However, caution needs to be taken as brown rice is also rich in complex carbohydrates. Carbohydrates in all forms contribute to weight gain unless strictly regulated.

“Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme required to break down phytic acid, while others like oats, brown rice, and legumes don’t” [9].

Research has also shown phytic acid to have health benefits like antioxidant activity, and cancer and kidney stone prevention, so it’s not necessarily something to completely avoid. 

Selenium in Chia Seeds

Chia seeds are a noteworthy inclusion in a weight loss-centered diet, offering a versatile and nutrient-dense option that’s particularly rich in fiber and healthy fats. These tiny seeds provide a feeling of fullness and sustained energy, making them an excellent addition to support weight management. Chia seeds provide 16mcg of selenium per oz, or about 28% for adults [13].

selenium rich foods include chia seeds

Chia seeds, a healthful alternative to bread, are also a good source of selenium. These tiny powerhouses can be added to smoothies, yogurt, or used as a topping for oatmeal.

To incorporate chia seeds into your weight loss plan, try creating a nutritious chia pudding by soaking them in almond milk overnight and topping with fresh berries. This approach delivers a satisfying and nourishing choice that aligns well with your weight loss objectives.

Shiitake Mushrooms

Incorporating these selenium-rich foods into your daily intake can help you meet your selenium needs, fostering a strong immune system, healthy thyroid function, and overall well-being. Shiitake mushrooms are a popular mushroom variety that offers a good source of selenium providing 65% of the daily value per 145-gram cup serving.

selenium rich foods include shiitake mushrooms

Shiitake Mushrooms can incorporated into many dishes and provide 24.8 mcg (45% DV) per 100g serving for Selenium.

Remember to seek a diverse range of nutrient-dense foods to ensure a balanced diet that covers all essential vitamins and minerals.

Individual selenium requirements may vary based on factors such as age, gender, and activity level. Consult with a registered dietitian or healthcare professional to determine the ideal selenium intake for your specific needs. Relish these delicious foods while prioritizing your health and vitality!

References and Citations

[1] . Medical News Today : Nutrition in Brazil Nuts

[2] Live Strong : Nutrition in Yellowfin Tuna

[3] Healthline : Nutrition in Sunflower Seeds

[4] BBC Good Food : Top 5 Health Benefits of Turkey

[5] Egg Info : Nutrition in Eggs

[6] Healthline : Nutrition in Oysters

[7] Healthline : Nutrition in Chicken

[8] Healthline : Nutrition in Cottage Cheese

[9] Healthline : Nutrition in Brown Rice

[10] Growing Naturals : 11 Reasons Why Brown Rice is Considered a Superfood

[11] Wikipedia : Tofu

[12] US. Department of Agriculture : Nutrition in Mackerel

[13] Super Sage : Selenium in Chia Seeds

Selenium Benefits for Thyroid, Wellness and Weight Loss

Wether you are aware of the mineral selenium or not, you are about to discover the remarkable impact selenium has on your thyroid health, wellbeing and weight loss. Selenium benefits for thyroid extend further into your numerous physiological functions as this unsung mineral isn’t just a thyroid champion; it holds the key to overall well-being and shedding those extra pounds. Imagine having a natural metabolism booster that helps your thyroid run like clockwork.

From energizing your body to supporting your immune system, selenium sets the stage for a vibrant life. It’s not just about feeling better – selenium-fueled thyroid health could be your secret weapon for effective weight management and a healthier you.

So, without further ado, lets take a look at how selenium benefits the thyroid, overall wellness and weight loss with a brief introduction into what the thyroid gland is (and does) and how selenium benefits the thyroid and your overall well being.

The Importance of Thyroid Health

Thyroid health stands as a cornerstone of overall well-being, exerting a profound influence on numerous bodily functions. This unassuming butterfly-shaped gland, situated at the base of the neck, orchestrates a symphony of essential roles that extend far beyond its size. The thyroid gland primarily produces thyroid hormones – thyroxine (T4) and triiodothyronine (T3). These hormones act as metabolic regulators, dictating the pace at which cells convert nutrients into energy. This metabolic control impacts weight management, energy levels, and body temperature. Moreover, the thyroid plays a pivotal role in cardiovascular health, influencing heart rate and rhythm.

Beyond its immediate physiological effects, thyroid hormones also influence mental health, mood stability, and cognitive function. A harmonious thyroid function is crucial for growth and development, particularly in children and adolescents.

selenium benefits for thyroid - improve thyroid health with selenium

Imbalances in thyroid activity can lead to a spectrum of health challenges, from sluggishness and weight fluctuations to more severe conditions such as hypothyroidism and hyperthyroidism.

Nurturing thyroid health through proper nutrition, (including essential nutrients like selenium) and regular medical check-ups is an investment in maintaining a balanced, energetic, and vibrant life.

Selenium, an often-overlooked trace mineral, plays a pivotal and intricate role in maintaining optimal thyroid function. This unsung hero operates as an essential component in the intricate biochemical processes that unfold within the thyroid gland. Acting as a co-factor for selenoproteins, selenium lends a helping hand to a specific class of enzymes called deiodinases. These enzymes are responsible for the conversion of the relatively inactive thyroid hormone thyroxine (T4) to the more potent and metabolically active triiodothyronine (T3). This conversion is fundamental as T3 is the hormone that exerts direct influence over cellular metabolism, impacting energy production, growth, and body temperature regulation.

What is the Thyroid Gland?

The thyroid gland, part of the endocrine system, is situated just below the Adam’s apple, encircling the front of the windpipe. Comprising two lobes connected by a narrow band called the isthmus, its position allows for efficient communication and interaction with other vital organs. The gland’s seemingly simple structure belies its complexity. It is composed of numerous follicles, tiny spherical structures where the magic of hormone synthesis occurs. Within these follicles, cells absorb iodine, an essential mineral derived from the diet, and combine it with amino acids to produce thyroid hormones.

selenium benefits for thyroid - thyroid gland diagram shows connections between thyroid gland, hypothalamus and pituitary gland in the control and release of hormones.

Functioning as a central player in the endocrine orchestra, the thyroid gland operates under the command of the hypothalamus and pituitary gland. The hypothalamus releases thyrotropin-releasing hormone (TRH), which signals the pituitary gland to secrete thyroid-stimulating hormone (TSH).

TSH then journeys to the thyroid gland, acting as a conductor’s baton, directing the thyroid to synthesize and release its hormones. This orchestration is crucial for maintaining a delicate equilibrium of hormones in the bloodstream.

(Thyroid Gland diagram shows the relationship between the thyroid gland in neck, the hypothalamus gland and the pituitary gland in the brain. The thyroid gland secretes hormones and communicates with the hypothalamus and pituitary glands to regulate the secretion of essential hormones for many physiological processes within the human body).

Thyroid Gland Purpose – What Does the Thyroid Gland Do?

The thyroid gland, a small but mighty component of the endocrine system, fulfills a multitude of critical roles that collectively influence a vast array of bodily functions. This unassuming gland’s activities extend far beyond its size, playing a central role in maintaining overall health and homeostasis.

Thyroid Hormone Synthesis and Release

The thyroid gland produces and releases hormones, including thyroxine (T4) and triiodothyronine (T3), which regulate the body’s metabolic rate, growth, and development[5].

T4 is the primary hormone produced by the thyroid gland, but it is largely inactive. Once released into the bloodstream, T4 is converted to T3 by certain organs in the body so that it can impact cells and metabolism[3]. Thyroid stimulating hormone (TSH), produced by the pituitary gland, stimulates the production of T4 and T3 by binding to receptors in the thyroid gland[6].

1. Thyroid Hormone Synthesis and Release

At the heart of the thyroid’s operation lies its remarkable ability to synthesize and release thyroid hormones – thyroxine (T4) and triiodothyronine (T3). Thyroid Hormones T3 and T4 regulate the body’s metabolic rate, growth and development (5). T4 is the primary hormone produced by the thyroid gland, but it is largely inactive. Thyroid stimulating hormone (TSH), produced by the pituitary gland, stimulates the production of T4 and T3 by binding to receptors in the thyroid gland[6].

Once released into the bloodstream, T4 is converted to T3 so that it can aid in cellular maintenance and development and support a healthy metabolism[3]. The process begins within the follicular cells, where iodine, obtained from the diet, is actively transported into the thyroid.

This iodine is then incorporated into thyroglobulin, a protein produced by the gland. Through a series of enzymatic reactions, iodinated thyroglobulin is transformed into thyroid hormones.

These hormones are stored within the follicles until they receive the signal to be released into the bloodstream. This intricate process of hormone synthesis and controlled secretion serves as the foundation of the thyroid’s vital functions.

Image : Adobe / designua

2. Regulation of Metabolic Rate, Energy Production, and Body Temperature

Thyroid hormones play a crucial role in regulating the body’s metabolic rate – the process of how the body transforms food into energy[4]. Thyroid hormones increase the basal metabolic rate, leading to increased oxygen consumption, respiration rate, and body temperature[2]. Depending on the metabolic status, thyroid hormones can induce lipolysis or lipid synthesis and stimulate the metabolism of carbohydrates and anabolism of proteins[2]. In high doses, they can also induce catabolism of proteins[2].

selenium benefits for thyroid - achieve great heights with a healthy metabolism

The thyroid’s most prominent role revolves around its direct influence on metabolism, energy production, and body temperature regulation. Thyroid hormones act as metabolic orchestrators, dictating the rate at which cells convert nutrients into energy. Triiodothyronine (T3) plays a particularly pivotal role in this process. It binds to receptors on cells throughout the body, activating genes that govern the breakdown of nutrients and the production of energy.

This metabolic tempo influences weight management and overall energy levels. Moreover, the thyroid’s ability to fine-tune energy production aids in maintaining consistent body temperature. Inadequate thyroid hormone levels can result in a sluggish metabolism, leading to fatigue, weight gain, and sensitivity to cold.

You can achieve great heights with a healthy metabolism. Boosting your thyroid health and overall metabolic rate will boost your energy levels enabling you to fulfil many of life’s opportunities.

3. How the Thyroid Gland Impacts on Other Bodily Functions, Including Heart Rate and Digestion

Beyond its role in metabolism and temperature regulation, the thyroid’s reach extends to a variety of other bodily functions. Thyroid hormones have a permissive effect on catecholamines – hormones produced by the adrenal glands that help the body respond to stress[2]. Catecholamines also impact heart rate, breathing, and digestion[4]

It exerts a direct influence on heart rate and rhythm by affecting the sensitivity of the heart to adrenaline. Thyroid hormones increase the heart’s responsiveness to this crucial hormone, thereby influencing cardiovascular health.

Additionally, the thyroid gland plays a part in the digestive process[4]. In this mode, the thyroid gland influences the contraction and relaxation of muscles along the digestive tract (intestines), impacting the speed at which food is processed and nutrients are absorbed. Selenium contributes to this process by providing the essential chemical compound for the reactive processes and the creation of selenoproteins.

The Thyroid Gland also plays important roles in the health and maintenance of bones and kidneys through the bloodstream – a healthy bloodstream rich in the essential macronutrients, vitamins, minerals and hormones benefits ALL parts of the human body.

An imbalanced thyroid function can lead to disruptions in digestion, potentially contributing to gastrointestinal issues.

Abnormal thyroid hormone levels can cause noticeable symptoms, such as weight changes, fatigue, and changes in heart rate[3]. In children, thyroid hormones act synergistically with growth hormone to stimulate bone growth[2]. The thyroid gland and its hormones affect almost every organ system in the body, and nutrition (including iodine deficiency), can impact its function[5].

The Importance of Thyroid Hormones in Regulating Metabolism

Thyroid hormones act as metabolic maestros, regulating the pace at which cells metabolize nutrients to generate energy. T3, the more potent of the two, directly affects cellular metabolism, influencing everything from heart rate and digestion to brain function and body temperature regulation. By controlling the rate at which the body expends energy, the thyroid hormones play a significant role in weight management and overall energy levels.

The thyroid’s operation is intricately intertwined with a body-wide dance of feedback loops and intricate signaling mechanisms. Its hormones, akin to messengers, traverse the bloodstream, reaching every cell and tissue to ensure their proper function. The thyroid’s far-reaching effects extend beyond metabolism, impacting cardiovascular health, bone density, immune function, and even the maintenance of healthy skin and hair.

How Thyroid Gland Health Can Affect Bodily Weight

We have already established the thyroid gland has a controlling influence on metabolism. Metabolism has an impact on bodily weight and potential weight loss. Digestion (the process of nutrient absorption and the effective passing of waste) is also a vital component in weight management and loss. Increased digestive health helps the body to absorb more nutrients for energy and to supply the various physiological processes with their required nutrients to support their function.

By improving the performance of the thyroid gland we should be able to use this process to help us lose weight (assuming there are no medical complications preventing an increase in thyroid oriented metabolism increase) and then to help maintain a healthy weight for our body type.

selenium benefits for thyroid - a healthy thyroid gland helps us to improve metabolism and to lose weight

Improving thyroid health and the subsequent metabolism boost, selenium boosted thyroid health can help us to achieve not only the weight loss we desire but also healthy weight management leading to better control of our weight in the long term.

Additionally, with a healthy thyroid gland aiding in the regulation of Catecholamines, heart rate and cardiac health can be improved permitting a higher level of exercise to improve weight loss efforts, which in turn can further improve cardiovascular health. Here are some ways in which the thyroid gland affects weight loss:

  • Excess thyroid hormone treatment can help produce more weight loss than can be achieved by dieting alone[1][2]. However, this treatment carries the risk of major side effects[2]
  • Hyperthyroidism – When the thyroid gland is working too hard (hyperthyroidism) the body burns many calories, leading to significant and sometimes unexplained weight loss[3]. Accelerated basal metabolic rate is the main cause[3].
  • Hypothyroidism. In patients with hypothyroidism, treatment with thyroid hormones, including thyroxine, will have minimal effect on body weight[3]. Even with the most severe forms of hypothyroidism, weight loss from hormone treatment is not expected to exceed 10% of body weight[3].
  • If you’re having trouble losing weight, it is recommended to ask your healthcare provider about testing your thyroid hormone levels[4]. They can help determine if you have hypothyroidism or hyperthyroidism. Both hyperthyroidism and hypothyroidism can have an impact on bodily weight.
  • The thyroid gland produces hormones that regulate the body’s metabolic rate, growth, and development[5]. Its correct functioning depends on a good supply of iodine from the diet[5]. Nutrition also impacts the function of your thyroid gland, and iodine deficiency can cause thyroid dysfunction[5].

The thyroid gland can impact weight loss through its regulation of metabolism. By improving the health and effectiveness of the thyroid gland we can improve our metabolism which, in turn, burns more fat resulting in weight loss.

Hyperthyroidism can lead to significant and sometimes unexplained weight loss, while hypothyroidism can make it difficult to lose weight. The real trick is to balance your diet to ensure you have the correct level of nutrients in your diet to support a healthy thyroid gland. The thyroid gland produces hormones that regulate the body’s metabolic rate, growth, and development, and its correct functioning depends on a good supply of selenium and iodine from the diet.

How the Thyroid Gland Uses Selenium

Selenium, a special element found in certain foods, has a big role to play in keeping your thyroid gland healthy and working well. Let’s break down how selenium helps out in simple terms.

Creation of Essential Selenoproteins and Conversion of Thyroid Hormones

  1. Selenoproteins: Essential Components in Thyroid Function. Selenium is incorporated into selenoproteins. Selenoproteins have an important antioxidant activity [8] Think of selenoproteins as tiny helpers in your body. These helpers have selenium in them, and they’re like workers that do important jobs. Some of these jobs are specifically related to your thyroid gland. They help in making, activating, and controlling the hormones that the thyroid produces.
  2. Selenoprotein Types Involved in Thyroid Health (i.e., Deiodinases). Imagine you have a team of builders. Some builders are great at turning raw materials into a finished product, while others are good at taking things apart when they’re done. In your body, there are “builder” proteins called deiodinases. These proteins, with the help of selenium, make sure that the thyroid hormones are balanced just right. They help turn one kind of thyroid hormone into another – the kind that your body really needs to stay healthy and full of energy.
  3. Selenium’s Role in the Conversion of Thyroid Hormones (T4 to T3). Picture this: you have a special machine that turns bigger toys into smaller ones that you really like to play with. Your body has a similar machine, thanks to selenium and deiodinases. They work together to transform a thyroid hormone called T4 into another hormone called T3. This T3 hormone is like the super fuel that your body needs to stay active, warm, and full of life. Without enough selenium, this transformation process might not work as well, which could make you feel tired, cold, or not as peppy as you should be.

Selenium’s significance extends further through its involvement in antioxidant defense. The thyroid gland is particularly susceptible to oxidative stress due to its high metabolic activity and the production of reactive oxygen species during hormone synthesis. Selenium steps in as a crucial antioxidant. Selenium contributes to the antioxidant defense in the thyroid by removing oxygen free radicals generated during the production of thyroid hormones [8]. This antioxidant activity helps safeguard the delicate thyroid tissues from damage caused by these free radicals [7].

So, in a nutshell, selenium is like a little helper that makes sure your thyroid gland is in top shape. It helps the thyroid produce the right hormones, keeps your energy levels up, and makes sure you feel great and ready to take on the day. Remember, you can find selenium in certain foods like nuts, seafood, and whole grains. So, munch on these foods and keep your thyroid – and your whole body – happy and healthy!

How Selenium Benefits the Thyroid

Selenium, that little superhero element found in certain foods, isn’t just a sidekick – it’s a key player in keeping your thyroid gland in tip-top shape. Here’s how selenium swoops in to save the day for your thyroid. Selenium is crucial to the everyday function of the thyroid [9]. It allows teh thyroid gland to use another essential mineral (Iodine) in thyroid hormone production [10].

  • Antioxidant Protection: Selenium’s Role in Reducing Oxidative Stress [8]. Imagine your body is a bustling city, and there are these little troublemakers called “free radicals” causing chaos. Well, selenium acts as a superhero shield against these troublemakers. It’s like a protective force that helps prevent damage to your thyroid gland caused by these free radicals. By doing so, selenium helps keep your thyroid safe from harm, allowing it to do its job smoothly.
  • Immune System Support: Selenium’s Influence on Immune Response and Thyroid Health. Your immune system is like a fortress guarding your body. Selenium steps in here too, strengthening your immune system’s defenses. This is especially important for your thyroid because sometimes the immune system gets a bit too excited and starts attacking the thyroid. Selenium helps keep the peace by calming down this overactive response, which is great news for your thyroid’s well-being.
  • Regulation of Thyroid Hormones: How Selenium Ensures Proper Thyroid Hormone Balance. Just like a thermostat controls the temperature in your home, selenium helps keep your thyroid hormone levels in balance. It ensures that your body has just the right amount of active thyroid hormones (like T3) to keep everything running smoothly. This is super important because these hormones play a big role in your energy, metabolism, and overall health. Selenium, working with iodine and Iron, contributes to effective and balanced creation and regulation of thyroid hormones and … metabolism [10]. Its deficiency can lead to thyroid dysfunction [10].
  • Potential Effects on Thyroid Disorders: Selenium’s Relevance to Thyroid Conditions. In some situations, your thyroid might not be feeling its best – it could be too active or too sluggish. Selenium can lend a hand here as well. For instance, in people with an underactive thyroid (hypothyroidism), selenium might help improve thyroid function and overall well-being. However, it’s important to note that while selenium is a helpful friend, it’s not a cure-all for thyroid problems. It’s just one piece of the puzzle in supporting thyroid health.

In the grand story of your body’s health, selenium emerges as a crucial character that supports your thyroid’s vitality. Its antioxidant powers, immune-boosting abilities, hormone-balancing act, and potential assistance in thyroid conditions all contribute to a healthier, happier thyroid. Remember, you can find selenium in foods like nuts, seafood, and whole grains, so by enjoying these treats, you’re giving your thyroid the love and care it truly deserves.

How Much Selenium Should You Have Per Day?

Now that we’ve seen how important selenium is for your thyroid and overall health, let’s talk about how much of this superhero element you need and the importance of not overdoing it.

Just like your body needs a certain amount of water and food every day, it also needs a small but steady supply of selenium. For most adults, the recommended daily intake is around 55 micrograms (mcg) of selenium. This might not sound like a lot, but your body is quite good at making the most of even these tiny amounts. By including selenium-rich foods like nuts, seafood, and whole grains in your diet, you can easily meet your daily selenium needs.

Brazil nuts are one of the best sources of selenium. One ounce, or about six to eight nuts, contains about 544 mcg. Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity.

Source : Healthline/selenium foods

Exercise Caution Against Excessive Selenium Intake

While selenium is a true friend to your thyroid and overall health, it’s important not to go overboard. Just like too much of a good thing can become a problem, excessive selenium intake can lead to issues. In fact, getting too much selenium – usually from supplements – can actually harm your thyroid and other systems. It’s like inviting too many guests to a party – things might get out of control. Overdoing selenium can cause a condition known as selenosis, which might lead to symptoms like nausea, hair loss, and even more serious health problems.

So, the key here is balance. Getting enough selenium to support your thyroid’s needs is fantastic, but more isn’t always better. By eating a varied and balanced diet that includes selenium-rich foods, you’re giving your body the right amount of this superhero element without going overboard. And remember, if you have specific health concerns or are considering selenium supplements, it’s always a good idea to chat with a healthcare professional to make sure you’re on the right track. Your thyroid – and your whole body – will thank you for taking such good care of them!

Conclusion: Selenium Benefits for Thyroid Health are Numerous!

Picture selenium as your thyroid’s trusty sidekick, ensuring that this tiny gland operates at its best. With roles ranging from hormone support to immune defense, selenium is like the guardian angel of your thyroid health. By including selenium-rich foods like nuts, seafood, and whole grains in your diet, you’re essentially giving your thyroid the nutrients it needs to shine.

Selenium benefits for thyroid are extensive

Why does a happy thyroid matter? Well, think of it as the master controller of your body’s energy and metabolism. When your thyroid is in top shape, it keeps your energy levels up and your metabolism running smoothly, which can have a positive impact on weight management. It’s like having your own built-in fitness buddy!

But the magic doesn’t stop there. A well-functioning thyroid can also contribute to improved overall health. From boosting your immune system to helping your heart beat steadily, your thyroid plays a role in many behind-the-scenes functions that keep you feeling great.

So, whether you’re aiming to shed a few pounds or simply want to feel more vibrant, giving your thyroid the selenium it craves is a step in the right direction. Remember, a balanced diet is your best ally in this journey. Embrace the goodness of selenium-rich foods and watch as your thyroid repays you with energy, vitality, and a healthier you.

Further Reading on Selenium Benefits and the Top 20 Sources of Selenium

Selenium Benefits

Selenium benefits for men include weight loss aswell as improved reproductive health.

Selenium Benefits

Selenium benefits the human body in a number of ways. Health and nutrition are intertwined with each dependant on each other for true health. Selenium is an understated factor in this complex equation of healthy eating, nutrition and the healthy lifestyle all the benefits these factors bring together.

Consequently, the health benefits of selenium are an essential component of good health – in many ways. Good nutritional balance is essential for health and healthy weight loss.

Top 20 Selenium Rich Foods

Selenium rich foods - oysters on a platter with lemon

Selenium is a powerful mineral that plays a crucial role in maintaining your overall health.

Selenium rich foods should be one of your main goals to providing a healthy, balanced diet. From supporting a healthy immune system to promoting thyroid function (to boost your metabolism) and aiding in antioxidant defense, selenium is a nutrient you don’t want to miss out on...

References and Citations

[1] NCBI National Library of Medicine / Thyroid Hormone Regulation of Metabolism
[2] NCBI. National Library of Medicine / Thyroid Hormone
[3] Cleveland Thyroid Hormone
[4] Cleveland / Thyroid
[5] Your does the thyroid gland do?
[6] / Thyroid Stimulating Hormone

[7] Wiley: Selenium and the Thyroid Gland
[8] National Library of Health: Selenium and Thyroid Disease
[9] Womanshealthnetwork: Selenium Benefits for Your Thyroid
[10] BodyBio: Do Selenium Benefits Include Thyroid Health

How to Lose Weight without Keto : 8 Alternative Diets

Article Contents:

  • Why Keto Diets are Popular
  • What is a Low Carb Diet
  • Benefits of a Low Carb Diet
  • Low Carb Diet Alternatives to Keto
  • 10 Top Tips for Starting a Low Carb Diet
  • Conclusion
  • References and Citations

Let’s face facts, there are numerous ways to lose weight without keto. While the keto diet is gaining popularity for it’s weight loss benefits and the inherent health benefits it brings, it is not the only weight loss plan available. While there are many weight loss diets available the most effective diets are those focusing on long term dietary and lifestyle changes (good keto diets are included in this method). Diet plans and programs that educate you into weight loss through healthy eating – as a lifestyle, NOT just to lose weight for a special occasion. Assuming you have 1 of the 12 reasons to lose weight, here are the top alternatives to lose weight without keto.

Why Ketogenic Diets are Popular

lose weight without keto

Ketogenic Diets are beneficial for weight loss. However, you can lose weight without keto. Low carb diets rich in proteins, fats and micronutrients will help you lose weight consistently while improving your overall health.

The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate eating plan that has gained immense popularity over the last decade[2][3]. Here are some reasons why the keto diet has become so popular:

  • Rapid weight loss: One of the main reasons people turn to the keto diet is for its ability to promote rapid weight loss[1]. When the body is deprived of carbohydrates, it enters a state of ketosis, where it burns fat for energy instead of glucose[6]. This can lead to significant weight loss in a short amount of time[2].
  • Improved health markers: The keto diet has been shown to have positive effects on several health markers, including blood pressure, cholesterol levels, and blood sugar control[2]. It may also be beneficial for managing certain medical conditions, such as epilepsy, diabetes, and polycystic ovary syndrome[5].
  • Increased satiety: The high-fat content of the keto diet can help increase feelings of fullness and satiety, which may lead to reduced calorie intake and weight loss[2].
  • Flexibility: The keto diet can be adapted to fit a variety of dietary preferences, including vegetarian and vegan diets[2]. It also allows for a wide range of foods, including meats, fish, nuts, seeds, and low-carbohydrate vegetables[3].

While there are benefits of the keto diet, it is important to note that it may not be suitable for everyone[2]. It is a lifestyle diet requiring a minimal carb intake and can be difficult for some people to follow long-term. Additionally, it may lead to nutrient deficiencies if not properly balanced[5]. As with any diet, it is important to consult with a healthcare professional before making any significant changes to your eating habits.

What is the Downside of the Keto Diet?

The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet that has gained popularity as a weight loss strategy[7][5]. While there are some benefits to the keto diet, such as weight loss and potential health benefits for controlling blood sugar and improving insulin sensitivity[7][8], there are also several drawbacks to consider[7][2][8][5][9][10]. Here is a brief overview of some of the drawbacks of the keto diet:

  • Difficulty Maintaining: The keto diet is a strict diet and can be difficult to maintain as it requires a significant reduction in carbohydrate intake. Additionally the keto diet requires a significant increase in fat intake[6] which can go against the grain for many who have been indoctrinated into a low fat diet. This can make it challenging to stick to the diet long-term.
  • Limited Food Choices: The keto diet restricts certain fresh fruits (high sugar content) and vegetables (high starch / carbohydrate) content, whole grains (high carbs), and other ‘relatively healthy foods that are typically recommended for good health[10]. This can make it difficult for some people to stick to and benefit from.
  • Potential Health Risks: The keto diet can lead to several potential health risks, such as nutrient deficiencies, constipation, and kidney stones[7][5][10]. Additionally, the long-term effects of the keto diet are not well understood.
  • Not Effective for Everyone: While the keto diet can be effective for weight loss in some people, it may not be effective for everyone[2][10]. Additionally, some studies have found that the keto diet is not more effective than other dietary approaches for weight loss[5].
lose weight without keto. Sweet micronutrient-rich fruits are restricted on the keto diet

Mango. Just one example of sweet and luscious beneficial micronutrient rich fruits that are heavily restricted on the keto diet. Others include peaches, nectarines, strawberries, grapes…

In summary, while the keto diet can be effective for weight loss and has some potential health benefits, it is important to consider the alternatives and potential drawbacks before starting the diet. You can lose weight without keto.

How you can Lose Weight without Keto

There are numerous alternatives to lose weight without keto. Simply by reducing your carbohydrate intake (especially the refined carbohydrates) and replacing the majority of your carb intake with more beneficial nutrients (fats, proteins and micronutrients) you will begin to lose weight naturally while also improving your overall health – healthy eating!

lose weight without keto - healthy eating with reduced refined carbs.

Healthy eating incorporates many more beneficial nutrients. Nutrients that increase satiety by actually providing the body with the nutrients it needs – fats, proteins, natural carbs and the all important micronutrients to fuel and support the various physiological systems within our bodies including digestive, immune, cardiovascular, brain and cognitive functions, skin condition….The list of health benefits goes on!

Lose weight without keto. A light and tasty egg salad.

Roast dinners are not the only healthy eating option. A simple egg salad provides a mass of beneficial macro and micro nutrients that support ALL the physiological systems within our body yet contains very few carbohydrates AND calories.

The vast array of healthy eating meals would require a whole library of books from a variety of international cuisines and food preferences.

While scientists and health professionals will always argue between themselves there is growing science backed evidence that a low carb diet rich in essential fats, proteins and micronutrients is highly beneficial to weight loss and overall health.

What is a Low-carb Diet?

A low carb diet is a dietary approach that focuses on reducing the intake of carbohydrates, particularly those from refined and processed sources. Instead, it emphasizes the consumption of foods that are high in protein, healthy fats, and non-starchy vegetables.

Low carb diet meal: Grilled Salmon fillet with side salad

Low Carb Diet meal. In addition to the 2 examples above low carb diets focus on eating satisfying meals with a reduced intake of carbohydrates (especially refined carbohydrates).

Here are some key points to understand about a low carb diet:

  • Carbohydrate Restriction: The main principle of a low carb diet is to limit the consumption of carbohydrates, typically to around 50-100 grams per day. A Very low carb diet restricts the carbohydrate intake to between 20-50 grams/ day. This restriction aims to lower blood sugar levels and insulin production, leading to various health benefits.
  • Increased Protein and Fat: To compensate for the reduced carbohydrate intake, a low carb diet encourages the consumption of protein-rich foods such as meat, fish, eggs, and dairy products. Healthy fats from sources like avocados, nuts, seeds, and oils are also emphasized.
  • Food Choices: Foods that are typically included in a low carb diet include lean meats, fish, eggs, non-starchy vegetables, nuts, seeds, healthy oils, and some dairy products. Foods to avoid or limit include sugary foods, grains, starchy vegetables, and processed snacks.

How Low Carb Diets Work

A low carb diet works by restricting the intake of carbohydrates – carbohydrates are considered by many as the body’s main source of energy. When we consume food, it is broken down into it’s nutritional compounds. Carbohydrates are then converted to glucose and distributed throughout the body to the muscles fro immediate use as energy, the bones for strength and the remainder (your excess glucose) sent to the liver or distributed around the body and stored as fat for use at a later date.

lose weight without keto. Excess carbs cause belly fat

Lose Weight without Keto – Low carb diets reduce the build up of excess carbs stored as fats – typically in the abdomen (belly fat)

Our inbuilt carbohydrate consumption systems works very well under normal healthy eating / active lifestyle conditions. Problems arise with the continuous consumption of excess carbohydrates which are stored as fat deposits around the body giving rise to cellular inflammation, obesity and the health problems that follow – including diabetes, cardiovascular disease and other heart conditions, inflammation of the joints, osteoporosis…….

lose weight without keto - alternative low carb diets can reverse the effects and side effects of obesity

Low Carb Diets enriched with essential fats and micronutrients can reverse and cure many health problems associated with obesity including cardiovascular disease, T2 Diabetes, Pulmonary Disease, Hypertension, Severe Pancreatitis, Cancers, Osteoarthritis, Gynecological / Reproductive System Problems, None-Alcoholic Fatty Liver Disease and many others.

By reducing your daily carbohydrate intake, you body uses the fresh supply to provide energy for the muscles, electrolytes and to maintain bone strength. Reducing your daily carbohydrate intake encourages the body to turn to its reserve of energy – fat stored in the fat cells. Repeated reduced consumption forces the body to burn the excess fats as fuel. With a little help from a healthy intake of micronutrients (micronutrients that actively work to burn fat and increase energy levels) you can effectively turn your body into a fat burning machine.

Additionally, low carb diets may have other benefits, such as reducing insulin levels and improving cardiometabolic function[11]. Some studies suggest that low carb diets can increase satiety, reduce hunger, and overall food intake, leading to a caloric deficit and further promoting weight loss[11]. However, it’s important to note that the science behind low carb diets and weight loss is still inconclusive[12].

Benefits of a low-carb diet

A low-carb diet can be beneficial for weight loss, as well as for managing type 2 diabetes[13][14]. Here are some of the benefits of a low-carb diet:

  • Weight loss: A low-carb diet can help you lose weight by reducing your overall carbohydrate intake. Reducing your total carb intake causes your body to burn stored fat for energy instead of relying on fresh intake of carbohydrates[14][15].
  • Improved metabolic health: Low-carb diets have been shown to improve metabolic health markers, such as blood sugar levels, blood pressure, and cholesterol levels[14][15].
  • Reduced hunger: A low-carb diet supplemented with increased fats, proteins and micronutrients can increase satiety to help reduce hunger and cravings. This simple modification to your diet can make it easier to stick to a healthier diet[16].
  • Increased energy: Some people report feeling more energetic on a low-carb diet, as their body is burning stored fat for energy boosted by the increased intake of micronutrients which aid in generating energy inside the body instead of freshly consumed inflammation causing carbohydrates[17].
  • Reduced Blood sugar levels – Reduced blood sugars reduce the need for increased insulin injections in Diabetics
  • Increased Insulin Response
  • Reduced Risk of Heart Disease. Obesity puts increased strain on the heart and cardiovascular system. Reducing the weight carried reduces the effort the heart and cardiovascular have to exert in order to fulfill its basic daily function.

Low-carb Diet Alternatives to Keto

In the ever-evolving world of dieting, low-carb options have garnered significant attention for their potential health benefits and weight management effects. Here, we explore five notable low-carb diet options, each with its unique approach: the Mediterranean diet, the Paleo diet, the Carnivore diet, the Atkins diet, the Dukan Diet, the OMAD (One Meal a Day) Diet, and the Smoothie Diet.

The Mediterranean Diet:

Meditteranean Diet - a bowl of salad with olive oil

Inspired by traditional dietary patterns of countries bordering the Mediterranean Sea, this diet focuses on whole foods like fruits, vegetables, nuts, seeds, legumes, fish, and olive oil.

While not strictly low-carb, it is naturally lower in refined carbs and added sugars, emphasizing complex carbohydrates instead. The Mediterranean diet has been associated with various health benefits, including improved heart health and reduced risk of chronic diseases

The Paleo Diet

Drawing inspiration from the diets of our Paleolithic ancestors, this approach promotes whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, and processed foods. Though not entirely carb-restrictive, it often results in reduced carb consumption due to its exclusion of modern-day carbohydrate sources. The Paleo diet focuses on nutrient-dense foods and can aid in weight loss and improved blood sugar regulation.

The Carnivore Diet

Among the most restrictive low-carb options, this diet revolves around consuming animal products exclusively, such as meat, fish,
eggs, and certain dairy products. It eliminates plant-based foods, including carbohydrates, in favor of an all-animal product approach. While the Carnivore diet may lead to initial weight loss and potential relief from certain health issues, its long-term sustainability and potential nutrient deficiencies remain areas of concern.

The Atkins Diet

lose weight without keto - atkins diet

The Atkins diet is a well-known low-carb approach that emphasizes high protein and fat intake while gradually increasing carbohydrate
intake through different phases. It starts with an extremely low-carb induction phase, aiming to shift the body into a fat-burning state. As the phases progress, more carb-containing foods are reintroduced. The Atkins diet may be effective for weight loss and improving metabolic markers, but it requires careful monitoring to ensure balanced nutrient intake.

The Dukan Diet

Originating in France, the Dukan Diet is a multi-phase, high-protein, and low-carb diet. It starts with an initial strict
protein-only phase, followed by alternating protein and vegetable phases, and finally, a maintenance phase. While it can lead to rapid weight loss, critics argue that its restrictive nature and potential nutrient imbalances might be unsustainable in the long run.

The OMAD (One Meal a Day) Diet

As the name suggests, this diet involves consuming all daily calories within a single mealtime, typically within a one-hour window. While not inherently low-carb, many OMAD practitioners choose to reduce carb intake to aid in weight loss and better manage hunger throughout the fasting period. However, it can be challenging to meet all nutritional needs within a single meal, making careful food choices essential.

As a busy father and carer to my now disabled T1 diabetic partner, I have been ‘forced’ to reduce my meal frequencies – occasionally down to one meal a day (OMAD). It is a very restrictive and exhausting way to live. OMAD is effectively, an exhausting form of intermittent fasting. Intermittent fasting is essentially where you eat at specific times allowing 15-18 hrs between meal times – normally fasting overnight until mid afternoon the following day. During the allocated eating time you can consume a variety of different meals to fuel up on the essential and varied nutrition your body needs. ‘I.F’ can stimulate the body into burning stored fats. After approx 15 hrs fasting the body should initiate a release of fats from the fat cells and liver (in the form of ketones) to provide energy to the brain and muscles for survival – the basic principle of keto diet.

The Smoothie Diet

The Smoothie Diet was created by Drew Sgoutas, a Board Certified Health Coach and Nutrition Expert.

The plan is simple. For 21 days, you swap out two of your three meals with delicious, hearty, nutrient-dense smoothies. You can still have snacks and one whole food based meal throughout the day, and you won’t have to stress about planning them – the Smoothie Diet guide includes sample meals and snacks (plus vegetarian options)

The carb intake on the Smoothie Diet depends on the ingredients used in the smoothies, but it can be designed to be low-carb.

This low-carb approach revolves around replacing one or more meals with nutrient-dense, low-calorie smoothies. While it can help
control calorie intake and increase nutrient consumption, it is crucial to create well-balanced smoothies to avoid potential nutrient deficiencies.

When considering any low-carb diet, it is vital to remember that individual responses may vary, and consulting with a healthcare professional or registered dietitian is recommended before making significant dietary changes. While these low-carb options can be effective for weight loss and improving certain health markers, finding a sustainable and personalized approach that meets one’s nutritional requirements remains key to long-term success.

How these Diets Compare to the Keto Diet for Carbohydrate Restriction and Weight Loss Potential

Among the various low-carb diet options mentioned earlier, the ketogenic (keto) diet stands out due to its unique approach to carb intake and weight loss potential. Let’s compare the keto diet to the Mediterranean diet, the Paleo diet, the Carnivore diet, the Atkins diet, the Dukan Diet, the OMAD (One Meal a Day) Diet, and the Smoothie Diet in terms of their carb restrictions and weight loss effects.

Carb Intake

Carbohydrate intake varies depending upon the actual dietary protocol and how closely you can follow that diet. Sugar is probably the most difficult carbohydrate for most of us to stop due to its addictive nature and the fact that food manufacturers use it in as many food products as they can to keep you “addicted” to consuming their produce.

The Keto Diet

Custom Keto Diet

The keto diet is an ultra-low-carb diet, typically restricting carb intake to around 20-50 grams per day, aiming to induce a state of ketosis. In ketosis, the body primarily uses fats for energy instead of carbs, leading to more significant fat burning and weight loss.

While many keto diets are pre-defined in food and meal options, the Custom Keto Diet is personalised to your food preferences and lifestyle. A Personalised Diet Plan

Mediterranean Diet

While the Mediterranean diet is not strictly low-carb, it naturally reduces carb intake by focusing on whole foods and complex carbohydrates, emphasizing fruits, vegetables, and whole grains over refined carbs and added sugars.

You will notice from the infographic that wheat based products comprise approx 35% of the Meditteranean Diet. Wheat based products not only contribute to the excess carb intake, they cause inflammation – another cause of obesity.

Paleo Diet

The Paleo diet encourages lower carb consumption due to its exclusion of grains and legumes, but it still permits some carb intake from fruits, vegetables, and nuts.

In the quest for a healthier lifestyle and sustainable weight loss, the Paleo diet has emerged as a popular choice. Rooted in the dietary habits of our Paleolithic ancestors, this eating regimen focuses on whole, unprocessed foods, mirroring the foods available before the advent of agriculture. The Paleo diet emphasizes lean proteins, fresh fruits and vegetables, healthy fats, and excludes grains, dairy, and processed foods.

The core principle behind the Paleo diet is that by consuming nutrient-dense, natural foods, our bodies can function optimally and shed excess weight. The diet’s high protein content aids in satiety and supports muscle growth, potentially increasing the metabolic rate. Moreover, cutting out grains and refined sugars helps stabilize blood sugar levels, preventing energy crashes and cravings.

By focusing on real, wholesome foods, the Paleo diet naturally reduces calorie intake and encourages mindful eating. The absence of processed foods eliminates hidden additives and excess sodium, contributing to reduced bloating and water retention.

However, it’s essential to approach the Paleo diet with a balanced perspective. Critics argue that the strict elimination of entire food groups might lead to nutrient deficiencies, particularly calcium and vitamin D due to the exclusion of dairy.

The Paleo diet offers a back-to-basics approach to weight loss by promoting the consumption of whole, unprocessed foods. Its emphasis on protein, healthy fats, and nutrient-dense options can contribute to increased satiety and stable energy levels, potentially aiding in the loss of excess weight. While the diet’s exclusion of certain food groups may raise concerns, proper planning and consultation with a healthcare provider can help individuals navigate the Paleo journey safely and effectively.

Carnivore Diet

The carnivore diet, an unconventional approach to eating, has garnered attention for its exclusive reliance on animal products. Advocates of this diet believe that consuming only meat, fish, and animal-derived products can lead to various health benefits, including weight loss. While it starkly contrasts with traditional dietary norms, proponents argue that certain basic and essential nutrients can be sourced from within the meat itself.

Meat is a rich source of complete proteins, providing all the essential amino acids our bodies require. Additionally, it’s abundant in crucial vitamins and minerals such as B vitamins (B12, riboflavin, niacin) and minerals like iron and zinc. These nutrients are vital for energy production, immune function, and overall well-being. Further to this, my own research has revealed some interesting facts about the nutritional content within meats – and esp red meat. Science has shown that red meats include a higher quantity of bio available nutrients compared to white meats (fish, chicken, pork etc.) Further into the studies revealed that offal from red meat (esp grass fed beef liver) contains higher amounts of a wider variety of essential nutrients than the steak cuts of red meat. This may be due to the fact that cattle have 4 stomachs for digesting vegetation leaning to potential removal of antinutrients and the inflammatory effects of oxalates within certain greens.

Eliminating plant-based foods can potentially reduce the intake of anti-nutrients found in some vegetables and grains, which could improve digestion and nutrient absorption. Furthermore, some individuals report reduced inflammation and improved digestion when adhering to a carnivore diet, though scientific consensus on these effects is still evolving.

However, the carnivore diet’s extreme nature raises concerns about potential nutrient deficiencies, specifically in fiber, vitamins C and E, and certain phytonutrients found in plant foods. Long-term sustainability and potential health risks are subjects of ongoing debate among experts.

In summary, the carnivore diet’s exclusive focus on animal-derived products aims to tap into essential nutrients present within meat, offering a unique perspective on nutrition and health. While some benefits are noted, the diet’s potential limitations and risks highlight the importance of individualized dietary choices and consulting with healthcare professionals before embarking on such a restrictive eating regimen.

Atkins Diet

The Atkins diet follows a phased approach, with initial strict carb restriction during the induction phase, but gradually increases carb intake in later phases.

The Atkins Diet, synonymous with low-carb weight loss, prioritizes natural weight reduction through carbohydrate restriction.

It involves four phases: Induction, Balancing, Pre-Maintenance, and Maintenance.

By significantly reducing carbs, the body enters ketosis, burning stored fat for energy. High intake of proteins and fats keeps hunger at bay while promoting fat loss. The diet encourages whole, unprocessed foods and limits refined sugars. While effective for short-term weight loss, potential drawbacks include nutrient deficiencies and sustainability concerns.

Dukan Diet : A High-Protein Path to Weight Loss Success

The Dukan Diet is a phased approach with varying levels of carb restriction during its different stages. Crafted by French physician Dr. Pierre Dukan, The Dukan Diet has gained popularity as a structured weight loss plan centered around high-protein consumption. Divided into four phases – Attack, Cruise, Consolidation, and Stabilization – the diet aims to kickstart weight loss while promoting long-term results.

The initial “Attack” phase jumpstarts metabolism by focusing on lean protein sources and minimizing carbohydrates. In the “Cruise” phase, non-starchy vegetables are gradually reintroduced alongside protein, offering variety. The “Consolidation” phase includes controlled reintroduction of certain foods and aims to prevent rebound weight gain. Finally, the “Stabilization” phase establishes lifelong habits to maintain weight loss.

The Dukan Diet’s reliance on protein is intended to promote satiety and spare muscle mass during weight loss. While some people find success with its structured approach, critics highlight potential nutrient imbalances and the exclusion of certain food groups. Before embarking on the Dukan Diet, consulting with a healthcare professional is advised to ensure safety and individual suitability.

The Dukan Diet is also a phased approach with varying levels of carb restriction during its different stages.


The OMAD (One Meal A Day) diet is a fasting approach gaining traction for weight management and potential health benefits. With OMAD, individuals consume all their daily caloric intake within a single meal, fasting for the remaining hours. This pattern aims to induce a caloric deficit, promoting weight loss. While the OMAD Diet doesn’t inherently prescribe a specific carb limit, many practitioners choose to reduce carb intake to support weight loss during the fasting period.

Advocates praise its simplicity and flexibility, allowing for regular meals without strict food restrictions. OMAD may enhance insulin sensitivity and cellular repair due to prolonged fasting periods, potentially yielding health gains beyond weight loss.

However, the OMAD diet may pose challenges, including potential nutrient deficiencies and overeating during the designated meal.
It might not suit everyone, especially those with specific medical conditions. Consulting a healthcare professional before embarking
on OMAD is crucial, ensuring safety, individual suitability, and balanced nutrition while harnessing its benefits for weight loss
and overall well-being. As a busy carer to my disabled partner, father to a growing 7 year old daughter, performing all the household chores, researching and creating content for this website and running the site, I have been living (occassionally) on this type of diet / eating style. The problems with trying to exist on One Meal a Day is the sheer concentration of HAVING to cram in as much nutrition as possible to avoid the side effects (malnutrition) and digestive issues.

Smoothie Diet:

Lose weight without keto - the smoothie diet

The carb intake on the Smoothie Diet depends on the ingredients used in the smoothies, but it can be designed to be low-carb.

Weight Loss Potential:

Keto Diet

Due to its extreme carb restriction and promotion of ketosis, the keto diet is known for its significant weight loss potential. Ketosis leads to increased fat burning, making it an effective choice for rapid and sustained weight loss for many individuals.

While the other low-carb diets mentioned can also facilitate weight loss, their effectiveness may vary depending on individual preferences, adherence, and metabolic responses. They may offer slower weight loss rates compared to the keto diet.

Ketogenic diet
1528-1167.2008.01959.x. PMID 19220406 KetoCal Product Information. Nutricia North America. Cited 8 June 2018. KetoVOLVE: 4:1 Ratio Powder. Solace Nutrition

How to Lose Weight without Keto: Other Low-Carb Diets

In conclusion, the keto diet stands out for its unparalleled carb restriction and impressive weight loss potential due to its ability to induce ketosis. On the topic of keto diets, the custom keto diet differentiates itself from mainstream keto diets – the custom keto diet is a personalised diet customised to your personal food preferences and lifestyle.

Other low-carb diets like the Mediterranean diet, Paleo diet, Carnivore diet, Atkins diet, Dukan Diet, OMAD Diet, and Smoothie Diet also offer various health benefits and can promote weight loss, but their carb restrictions are generally less extreme than the keto diet. The best diet for an individual depends on their specific health goals, preferences, and ability to sustain the chosen dietary approach over time. Before embarking on any significant dietary change, it is essential to consult with a healthcare professional or registered dietitian to ensure it aligns with individual needs and overall health

10 TOP Tips for Starting a Low-carb Diet

Transitioning to a low-carb diet can be a significant step towards successful weight loss and improved health. Here are the top tips to make the transition as smooth and effective as possible:

  1. Gradual Reduction: Avoid sudden and drastic carb elimination. Gradually reduce your carb intake over a few days or weeks to allow your body to adjust without feeling overwhelmed. Sudden and drastic carb reduction can lead to dizziness and is also referred to as Keto Flu
  2. Focus on Whole Foods: Prioritize whole, nutrient-dense foods like vegetables, fruits (in moderation), lean proteins, nuts, and seeds. These foods provide
    essential nutrients while naturally reducing carb intake.
  3. Plan Meals and Snacks: Plan your low-carb meals and snacks in advance to avoid impulsive, carb-heavy choices. Include a balance of protein, healthy fats,
    and non-starchy vegetables in each meal.
  4. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and help control hunger cravings, which may be heightened during the transition.
  5. Monitor Carb Intake: Pay attention to nutritional labels and track your carb intake initially to get a better understanding of the carb content in different
  6. Substitute Carbs: Find low-carb alternatives for your favorite carb-rich foods. For example, use cauliflower rice instead of regular rice or lettuce wraps
    instead of tortillas.
  7. Prepare for Side Effects: Be aware that some people may experience initial side effects, often referred to as the “keto flu,” such as fatigue, headaches,
    and irritability. These usually subside within a few days.
  8. Seek Support: Join online communities or seek support from friends and family who have experience with low-carb diets. Having a support system can make the transition easier.
  9. Avoid Hidden Carbs: Be mindful of hidden carbs in sauces, condiments, and processed foods. Read labels carefully and choose low-carb alternatives.
  10. Be Flexible: There’s no one-size-fits-all approach to low-carb diets. Find what works best for you and be willing to make adjustments as needed.

Remember that each person’s body and needs are unique, so it’s essential to listen to your body, be patient with the transition process, and consult with a healthcare professional or registered dietitian if you have any health concerns or medical conditions. With dedication and perseverance, transitioning to a low-carb diet can lead to successful weight loss and improved overall well-being.


Research has shown that low-carb diets offer several benefits for weight loss and overall health. By reducing carb intake, these diets help stabilize blood sugar levels, enhance insulin sensitivity, and promote a shift towards burning stored fat for energy. This can lead to significant weight loss and improvements in body composition.

Additionally, low-carb diets often result in reduced hunger and increased satiety, aiding in calorie control. Furthermore, they have been associated with improvements in cardiovascular risk factors, such as reducing triglycerides and increasing HDL cholesterol levels. Overall, a low-carb diet can be an effective and sustainable approach for weight loss and supporting metabolic health.

As an alternative to the diets listed above, and still want to lose weight without keto, there is one “understated weight loss protocol” that teaches you how to lose weight naturally and reveals the true secrets to weight loss for both men and women…..

lose weight with the fat burning kitchen

The Fat Burning Kitchen

The Fat Burning Kitchen reveals many secrets to burning fat through healthy eating. Created by Fat Loss expert Mike Geary, teh Fat Burning Kitchen reveals ALL the dietary advice you need to learn not only how to lose weight but turn your body into a 24/7 fat burning machine.

  • No More Calorie Counting
  • Discover Which Fats You Need and Bad Fats to Avoid
  • Everyday Kitchen Staples” that are Killing you Slowly!
  • The Most Effective Fat Burning Exercises to Burn Fat Fast at Home in Less Time and Without Expensive Equipment.
Is it possible to lose body fat without going low carb? – Quora
High-Intensity Interval Training or HIIT is a great way to lose fat and improve your cardio-respiratory system. · Most of these exercise should be done with …

References and Citations

  1. National Library of Medicine / Ketogenic Diet
  2. Advantages and Disadvantages of the Ketogenic Diet: A Review Article
  3. EverydayHealth / Ketogenic Diet
  4. Journal of Nutrition : The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed
  5. HSPH Harvard / Ketogenic Diet
  6. Medical News Today
  7. Healthbeat : Pros and Cons of the Keto Diet
  8. The Portland Clinic : The Keto Diet Pros Cons and Tips
  9. EverydayHealth : Keto Diet Downsides May Outweigh Benefits
  10. University of Chicago Medicine : Ketogenic Diet – What are the Risks
  11. National Library of Medicine / Low Carbohydrate Diet
  12. Discover Magazine : How Do Low Carb Diets Work for Weight Loss?
  13. National Library of Medicine : Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance
  14. DietDoctor / A keto diet for beginners
  15. / Ketogenic diet for human diseases: the underlying mechanisms and potential for clinical implementations
  16. MDPI Diabetology : Beneficial Effects of the Ketogenic Diet in Metabolic Syndrome: A Systematic Review
  17. / What is a Keto Diet?
Lose weight and get rid of belly fat in 4 weeks – without going keto …
Jul 22, 2019 Lose weight fast and get rid of belly fat in just 4 weeks – without going keto · 1. Break your fast · 2. Cut the sugar and booze · 3. Reduce your …

9 Essential Amino Acids

The human body needs a constant supply of fresh, beneficial nutrients in order to survive and thrive. Amino acids form an essential component of our daily nutritional intake for a variety of reasons and benefits. There are 9 essential amino acids the body needs from our diet, but what amino acids and how do we benefits from them?

amino acids sources
Sample Sources of foods rich in amino acids.

What are Amino Acids?

Before we go into listing the various essential amino acids, let’s just take a moment to understand what they are and the functions they perform. Amino acids play numerous important roles in the body including

  • protein synthesis,
  • energy creation,
  • digestion,
  • creation of hormones
  • hemoglobin production
  • creation / synthesis of Elastin and Collagen for connective tissue (i.e taught healthy looking skin)
  • immune system health and function,
  • neurotransmitters for sleep cycles and appetite control.

The Science bit! Amino acids are compounds that contain amine (-NH2) and Carboxyl (-COOH) functional groups. The key elements of amino acids are : Carbon, Hydrogen, Oxygen and Nitrogen. While there are about 500 naturally occurring amino acids, only 20 appear in the genetic code. The genetic code is a set of rules used by living cells to translate information coded with genetic material (DNA or mRNA sequences) into protein. It is the genetic coding which defines how sequences are defined in the creation of proteins and which amino acid will be added next during this protein synthesis. These acids include the 22 protein building amino acids.

Amino acids can be used by the body to create various strains of proteins for use within the body as required by our various physiological systems including muscle building, tissue maintenance, the creation of collagen for healthy skin structure and many other functions. Part of these amino acid groups are the Branched Chain Amino Acids (BCAA’s) bodybuilders use to increase muscle mass – which we will discuss in another article.

In the form of protein, amino acids form the 2nd largest component (of which water is the largest) of human muscles and tissues. Beyond this role they participate in a number of processes such as neurotransmitters and bio-synthesis.

Of the 21 amino acids common to all life forms, there are 9 humans cannot create within the various physiological processes within the human body….

Here are the 9 Essential Amino Acids..

Phenylalanine. Phenylalanine is converted by your body into neurotransmitters Tyrosine, Dopamine, Epinephrine and Norepinephrine. Phenylalanine also plays an important role in the function and structure of protein, enzymes and the production of other amino acids.

Valine. Valine is one of 3 Branched Chain Amino Acids (BCAA’s) and helps stimulate muscle growth and regeneration. It is also involved in energy production.

amino acids (esp branched chain amino acids are needed to support muscle growth and maintenance

Valine, a vital amino acid, holds a pivotal role in promoting overall health and well-being. As a branch-chain amino acid (BCAA), valine aids in muscle repair, growth, and maintenance, making it crucial for active individuals and athletes.

Moreover, valine contributes to balanced nitrogen levels in the body, supporting immune function and tissue regeneration. Research suggests its potential in reducing fatigue and enhancing endurance during exercise [1].

Dietary sources like meat, dairy, and legumes provide this essential amino acid. Incorporating valine-rich foods can contribute to muscle health, immunity, and sustained physical performance.

Valine works with Leucine (below) in the creation and repair of muscles and Isoleucine (also below) in the metabolism of muscle tissue.

Physical fitness and health are highly attractive qualities in humans. Qualities that stem from our ancestors. Our “primal urge” and motivation to check out the opposite sex for partnering / mating. Just 1 of 12 reasons to lose weight.

Threonine. Threonine is the main component of the structural proteins Collagen and Elastin.

amino acids build collagen and elastin for healthy

Threonine is a critical contributor to the creation of collagen and elastin – the fundamental proteins responsible for maintaining skin integrity and elasticity [2].

Collagen provides structural support, while elastin imparts skin’s flexibility and resilience [3].

Threonine’s involvement in protein biosynthesis is vital for the formation of these connective tissues, which play a significant role in skin health. Studies highlight the importance of amino acids like threonine in collagen and elastin production, underscoring their impact on skin’s appearance and texture [4].

Lysine (below) also contributes to the creation of collagen and elastin.

A diet rich in threonine-rich sources such as meats, dairy, legumes, and nuts can contribute to sustaining youthful skin by supporting these crucial protein formations. Collagen and Elastin are very important for skin and connective tissue. Threonine also plays an important role in fat metabolism and immune system function.

Tryptophan. Tryptophan is a precursor to Serotonin (a neurotransmitter that regulates appetite, sleep and mood) that offers several health benefits:

  • Mood Enhancement: Tryptophan helps in the production of serotonin, a neurotransmitter that regulates mood. Adequate levels of tryptophan can contribute to improved mood and reduced symptoms of depression and anxiety[12].
  • Better Sleep: Tryptophan is known for its sleep-inducing properties. It helps in the production of melatonin, a hormone that regulates sleep-wake cycles. Consuming tryptophan-rich foods or supplements may aid in improving sleep quality[13].
  • Appetite Regulation: Tryptophan plays a role in appetite regulation. It can help reduce cravings and promote satiety, which may contribute to weight loss or weight maintenance[12][13]
  • Mental Health Support: Tryptophan has been shown to have positive effects on mental health. It may help alleviate symptoms of depression, irritability, and anxiety[12][13].
  • Nutrient Absorption: Tryptophan helps maintain the body’s correct nitrogen balance and supports the absorption of other nutrients[14]

Methionine. Methionine is an essential amino acid that offers several health benefits. Methionine plays an important role in metabolism and detoxification (cleansing) of your body. Methionine is also necessary for tissue growth and aids absorption of essential minerals Zinc and Selenium. Here are some key points to highlight about the health benefits of methionine.

  • Antioxidant: Methionine is an antioxidant that may help protect the body from damage caused by ionizing radiation and detoxify harmful substances in the body[15].
  • Memory Recall: One trial found that methionine may improve memory recall in people with AIDS-related nervous system degeneration[16]
  • Metabolism and Growth: Methionine supplies sulfur and other compounds required by the body for normal metabolism and growth. It is needed to make protein and other compounds in the body[16][17].
  • Liver Health: Methionine may help improve liver damage, especially when used alongside other treatments[18]. It also belongs to a group of compounds called lipotropics, or chemicals that help the liver process fats (lipids) [16].
  • Bone Strength: Methionine may help athletic performance and even weight loss due to its effects on bones. It may also help build bone strength[19].

It’s important to note that most healthy adults consume enough methionine through their regular diet. However, if you notice signs of liver damage, poor bone health, or other health issues, increasing your methionine intake may be beneficial. Incorporating methionine-rich foods such as eggs, fish, and some meats into your diet can help ensure an adequate supply of this essential amino acid[20][19].

Leucine. Another Branched Chain Amino Acid, Leucine is crucial for protein creation and muscle repair. Leucine also helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.

Isoleucine. The 3rd BCAA on this list, Isoleucine is used in the metabolism of muscle in which it is heavily concentrated. Isoleucine is also important for the immune system, hemoglobin production and energy creation.

Lysine. Lysine holds a myriad of health benefits and plays major roles in protein creation and supports muscle growth and repair [5]. Lysine also aids in the absorption of Calcium for bone strength [7] and the production of hormones and enzymes. It is also important for the creation of energy, immune system functioning and the production of elastin and collagen. Lysine’s role in collagen synthesis is vital for skin, bone, and connective tissue health [6].

Furthermore, Lysine facilitates calcium absorption, contributing to bone strength [7]. Lysine’s antiviral properties are valuable in managing herpes simplex virus outbreaks[8]. Additionally, lysine supports immune function [9], aids enzyme and hormone production[10], and participates in energy metabolism[11].

Cucumbers are high in amino acids.

Incorporating lysine-rich foods such as meats, dairy, legumes, and beans can harness these advantages for overall well-being.

Cucumber is surprisingly rich in vitamins, minerals and amino acids yet very low in carbs and calories. A delicious and easy healthy addition to any diet that brings many health benefits.

Hystidine. Histidine is used by the body to create Histamine – a neurotransmitter that is vital to immune system response, digestion, sexual function and sleeping cycles. Hystidine is also essential for maintaining the myelin sheath that surrounds and protects your nerve cells.

6 Conditionally Essential Amino Acids

In addition to the above list, there are an additional 11 amino acids we actually need. The following 6 amino acids are considered “conditionally essential amino acids“. That is to say their synthesis within the human body is dependant upon other pathophysiological conditions.

These 6 Conditionally Essential Amino Acids are : –

  • Arginine
  • Cysteine
  • Glycine
  • Glatamine
  • Proline
  • and Tyrosine

6 Non Essential Amino Acids

None-essential amino acids are the amino acids we can create within the human body by metabolising other nutrients. Non-essential amino acids, including alanine, aspartic acid, asparagine, glutamic acid, serine, and selenocysteine, provide a range of benefits for overall health. Here are the 6 non-essential amino acids.

  • Alanine is used in glucose metabolism and supports energy production during intense exercise.
  • Aspartic Acid. Aspartic acid aids in detoxification processes, neurotransmitter production, and immune system function.
  • Asparagine. Asparagine contributes to brain health, aiding in neurotransmitter synthesis.
  • Glutamic Acid. Glutamic acid is a vital neurotransmitter and is important for cognitive function and learning.
  • Serine. Serine participates in the synthesis of important molecules like proteins, phospholipids, and nucleic acids, supporting cell structure and growth.
  • and Selenocysteine. Selenocysteine, although considered “non-essential,” is only found in specific proteins involved in antioxidant defense systems, regulating thyroid hormone metabolism, and supporting immune function

While these amino acids are deemed non-essential because the body can synthesize them, their availability from dietary sources or supplementation can enhance their functional roles. Foods rich in protein, such as meats, dairy, legumes, nuts, and seeds, provide ample amounts of these amino acids. Incorporating a diverse range of these amino acids through a balanced diet can contribute to various physiological processes, promoting overall well-being and optimal functioning of the body’s systems.

References and Citations

[1]Blomstrand, E., Hassmén, P., Ekblom, B., & Newsholme, E. A. (1991). Administration of branched-chain amino acids during sustained exercise—effects on performance and on plasma concentration of some amino acids. European journal of applied physiology and occupational physiology, 63(2), 83-88.

[2] Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113-119.

[3] Uitto, J. (1997). The role of elastin and collagen in cutaneous aging: intrinsic aging versus photoexposure. Journal of drugs in dermatology: JDD, 32-37.

[4] Solomon, M. (2007). Nutritional factors in skin health. Clinics in Dermatology, 25(6), 535-543

[5] Antonio, J., & Gonyea, W. J. (1993). Role of muscle fiber types in muscle hypertrophy: implications for muscle-building athletes. Sports Medicine, 16(6), 381-397

[6] Bae, J. H., Jo, C., Kwon, I. K., & Lee, H. G. (2012). Influence of dietary lysine restriction and environmental temperature on muscle protein turnover and heat production in growing pigs. Asian-Australasian Journal of Animal Sciences, 25(5), 668-674.

[7] Heaney, R. P., & Nordin, B. E. (2002). Calcium effects on phosphorus absorption: implications for the prevention and co-therapy of osteoporosis. Journal of the American College of Nutrition, 21(3), 239-244.

[8] Griffith, R. S., Walsh, D. E., Myrmel, K. H., & Thompson, R. W. (1987). Success of L-lysine therapy in frequently recurrent herpes simplex infection. Dermatology, 175(4), 183-190.

[9] Li, Y., Li, X., Hussain, T., & Jiang, Y. (2018). Lysine: A review of its physiology and role in nutrition. Journal of Animal Science and Biotechnology, 9(1), 44

[10] Elango, R., Ball, R. O., & Pencharz, P. B. (2008). Lysine requirements of healthy adult Indian subjects receiving long-term feeding. The American Journal of Clinical Nutrition, 87(2), 462-469.

[11] Holeček, M. (2018). Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutrition & Metabolism, 15(1), 33.

[12] : 8 Tryptophan Benefits + Foods, Dosage & Side Effects

[13] : Tryptophan Benefits for Better Sleep & Moods

[14] Cleveland Clinic : Amino Acids

[15] University of Rochester Medical Centre : Methionine

[16] PeaceHealth : Methionine

[17] Swolverine : 3 Unique Benefits of Methionine

[18] Verywell Health : What is Methionine

[19] DrAxe : What is Methionine: Benefits and Food Sources

[20] Healthline : Methionine – Functions, Food Sources and Side Effects

Selenium Benefits

Selenium Benefits for Health, Fertility and Weight loss

Selenium benefits the human body in a number of ways. Health and nutrition are intertwined with each dependant on each other for true health. Selenium is an understated factor in this complex equation of healthy eating, nutrition and the healthy lifestyle all the benefits these factors bring together. Consequently, the health benefits of selenium are an essential component of good health – in many ways. Good nutritional balance is essential for health and healthy weight loss. While many focus on the macros (fats, proteins and carbohydrates) we cannot ignore the micro-nutrients – vitamins, minerals, antioxidants and amino acids etc. Selenium is one of those micronutrients that plays numerous essential roles in weight loss and in our overall health. Here, we take a delve into the selenium benefits and explain why it (amongst the other micronutrients) is essential for our health. Firstly, we’ll take a quick overview of Selenium to introduce it’s many benefits.

What is Selenium and What Does Selenium Do for the Body?

Selenium is one of the essential trace minerals that plays numerous important roles in the body. One of the primary functions of selenium is its role as a cofactor for selenoproteins, which are enzymes that protect cells from oxidative damage. These selenoproteins help neutralize harmful free radicals, reducing the risk of chronic diseases, including cancer, cardiovascular diseases, and neurodegenerative disorders.

Selenium is also essential for proper thyroid function, as it is a key component of the enzymes involved in the synthesis and metabolism of thyroid hormones. Adequate selenium levels support a healthy metabolism and contribute to maintaining energy levels and body temperature.

Furthermore, selenium is essential for a robust immune system. It helps to enhance immune response by promoting the production of cytokines and supporting
the function of white blood cells, which are crucial in defending the body against infections and illnesses. Some of these roles played by selenium include (and not limited to) :-

  • Cognitive Function.
  • Supporting a Healthy Immune System
  • Thyroid Hormone Metabolism
  • DNA Synthesis
  • Protects against Oxidative Damage and Infections
  • and Fertility (in both men and women)

Now, lets take a closer look into the individual benefits selenium has for the human body…

Selenium Benefits : Thyroid Gland Health

Selenium plays an important role in the proper functioning of the Thyroid Gland. Thyroid tissue contains more Selenium than any other organ in the human body. This powerful mineral helps protect the thyroid gland from oxidative damage and plays a vital role in the production of thyroid hormone. A healthy thyroid gland is important because it regulates metabolism and also controls growth and development. Inadequate levels of selenium has been linked to thyroid conditions such as Hashimoto’s thyroiditis (a type of hypothyroidism in which the immune system attacks the thyroid gland).

selenium benefits for thyroid - improve thyroid health with selenium

Thyroid health stands as a cornerstone of overall well-being, exerting a profound influence on numerous bodily functions. This unassuming butterfly-shaped gland, situated at the base of the neck, orchestrates a symphony of essential roles that extend far beyond its size. The thyroid gland primarily produces thyroid hormones – thyroxine (T4) and triiodothyronine (T3). These hormones act as metabolic regulators, dictating the pace at which cells convert nutrients into energy. This metabolic control impacts weight management, energy levels, and body temperature. Moreover, the thyroid plays a pivotal role in cardiovascular health, influencing heart rate and rhythm.

Beyond its immediate physiological effects, thyroid hormones also influence mental health, mood stability, and cognitive function. A harmonious thyroid function is crucial for growth and development, particularly in children and adolescents.

Extract from Selenium Benefits for Thyroid

The thyroid gland is surprisingly important – its health even more so. Poor thyroid health can result in many physical and mental health issues. Conversely, good thyroid health can give our lives the boost it needs for socialising, physical activity, fertility, mental acuity and cognitive abilities, metabolism, weight loss, heart health and many more.

Selenium Benefits for Weight Loss

Selenium’s benefits do not stop at the thyroid gland. The thyroid gland helps to control metabolism of food into energy – energy we need to perform our daily tasks and lifestyle. Selenium also plays a role in weight management for both men and women. While not a direct weight loss solution, selenium contributes to the process through its influence on metabolism, heart health and energy levels.

selenium benefits for weight loss - a healthy thyroid gland helps us to improve metabolism and to lose weight

Selenium benefits weight loss through its support in the creation of selenoproteins, which in turn improves the health and performance of the thyroid gland (which helps regulate metabolism through various processes) help support thyroid function. An optimal metabolic rate can enhance the body’s ability to burn calories efficiently, aiding in weight management for both men and women.

Furthermore, selenium is involved in the production of cellular energy. As a component of selenoproteins, it contributes to the efficient functioning of the mitochondria, the cellular powerhouse responsible for generating energy. An increase in energy levels can lead to better physical activity performance and motivation to engage in regular exercise, which is essential for weight loss and maintenance.

Selenium Benefits for Men

While Selenium plays a crucial role in various physiological functions within the human body, both men and women benefit from selenium. Men, in particular, can experience specific advantages related to reproductive health. Selenium is known to have a positive impact on testosterone and sperm health, making it a vital nutrient for male fertility.

Selenium benefits for men include weight loss aswell as improved reproductive health.

Selenium Benefits for Men : Increased testosterone levels, sperm health, hair growth and DNA integrity….

One of the primary benefits of selenium for men is its ability to enhance sperm quality. Research shows that selenium is an essential component of selenoproteins. Selenoproteins act as antioxidants, protecting sperm cells from oxidative damage caused by free radicals. Oxidative stress can impair sperm DNA integrity and motility, leading to reduced fertility. Adequate selenium intake can help mitigate this damage and maintain healthy sperm function.

Additionally, selenium has been associated with improved testosterone production. Testosterone is a key male sex hormone that influences sperm production and overall reproductive health. Studies have indicated that selenium supplementation can lead to increased testosterone levels, potentially enhancing fertility in men. [1][2][3]

As part of a healthy diet, selenium can boost weight loss which also improves male (and female) reproduction.

Selenium Benefits for Women

Selenium benefits for women are equally significant as they are for men. This essential trace mineral plays a crucial role in maintaining overall health and well-being in females. From supporting the immune system to promoting reproductive health, selenium offers a myriad of advantages specific to women.

One of the key selenium benefits for women is its role as an antioxidant. Selenium works alongside other antioxidants to combat oxidative stress and reduce cellular damage caused by free radicals. This can help prevent chronic diseases such as cardiovascular issues, cancer, and neurodegenerative conditions, supporting women’s long-term health. [6]

Selenium benefits for women extend to reproductive health as well. Adequate selenium levels have been linked to improved fertility and a healthier pregnancy. Research has shown that selenium can protect against certain pregnancy complications, such as pre-eclampsia, and contribute to better birth outcomes. [6]

Moreover, selenium plays a significant role in thyroid function, which is crucial for women’s hormonal health and metabolism. It aids in the production of thyroid hormones and supports the thyroid gland’s overall functioning, ensuring proper hormonal balance. [5]

The immune system also benefits from selenium, as it assists in the production of selenoproteins that regulate immune responses and help protect against infections and diseases.

Selenium Benefits : Fertility

As mentioned previously, selenium offers numerous benefits for both men and women, particularly concerning reproductive health and fertility [4]. Its role as a potent antioxidant contributes to protecting the body’s cells from oxidative stress and damage caused by free radicals, supporting overall well-being. However, its impact on fertility is especially noteworthy.

Selenium Benefits include increased fertility

Selenium Benefits : Fertility

Adequate selenium intake is particularly important for reproductive health as it is involved in the production of sperm and supports healthy fertility in both men [2] and women [3],[4].

Selenium can be sourced from : Pork, beef, turkey, chicken, fish, shellfish, and eggs. Certain beans and nuts, especially Brazil nuts, contain selenium.

For men, selenium benefits extend to improved sperm health. As a component of selenoproteins, selenium acts as an antioxidant that shields sperm cells from oxidative damage, ensuring better sperm quality, DNA integrity, and motility. Additionally, selenium has been associated with increased testosterone production, a hormone critical for sperm production and reproductive function. [2],[4]

Similarly, selenium benefits for women are significant, encompassing antioxidant protection, support for reproductive health, and a positive impact on the immune system and thyroid function. Adequate selenium levels have been linked to enhanced fertility and better pregnancy outcomes. Selenium’s role in thyroid function is particularly relevant, as a well-functioning thyroid gland is essential for hormonal balance and overall reproductive health in women.[

While selenium supplements are available, obtaining this essential mineral through a healthy diet is recommended. A balanced diet incorporating these selenium sources can ensure a steady intake of this essential mineral without the risk of excessive consumption, which could lead to selenium toxicity.

Research has shown that selenium intake through dietary sources is linked to better health outcomes. Studies have indicated that a diet rich in selenium can positively impact sperm health and increase fertility rates in men, as well as protect against certain pregnancy complications and promote better birth outcomes in women.

Selenium Benefits for the Heart

Selenium is an essential element for human health and has many health benefits, including protection against heart disease and other cardiovascular and
muscle disorders[10][12]. Here are some ways in which selenium benefits the heart:

  • Improves heart function: Selenium has been shown to improve heart function by increasing the activity of certain enzymes and reducing inflammation[13].
  • Lowers risk of heart disease: Studies have found that people with higher levels of selenium in their blood have a lower risk of heart disease[11]. This may be due to selenium’s ability to reduce inflammation and oxidative stress, as well as its role in regulating blood pressure and cholesterol levels[10].
  • Prevents blood clots: Selenium may help to prevent blood clots from forming in the arteries, which can lead to heart attacks and strokes[10].

Selenium reduces oxidative stress. Selenium has antioxidant properties that help to reduce oxidative stress in the body. Oxidative stress can damage cells and contribute to the development of heart disease[13]

selenium benefits include reduced heart disease risk

Protect Against Heart Disease. A high selenium diet can help you maintain heart health. Low levels of Selenium are associated with the increased risk of heart disease. In addition to this, selenium can reduce inflammation in your body – cellular inflammation is another cause of heart disease. Selenium can also increase the levels of glutathione peroxidase – a potent antioxidant. It’s important to note that while selenium can be beneficial for heart health, too much selenium can be harmful.

Selenium Benefits as an Antioxidant – The Antioxidant Properties of Selenium

In addition (and as part of the aforementioned benefits), selenium has antioxidant properties. Antioxidants are essential compounds which are found in foods. They are known for the crucial role they play in preventing cell damage which occurs as a result of free radicals and excess fat deposits causing excess growth and weakening the cell walls.

Free radicals are natural by-products of processes that occur on a daily basis in the body. Metabolism is just one example of these free radical generating processes within the body. Whilst they may have a bad reputation and need controlling, free radicals play an important role in our health. Some of the functions free radicals perform include providing some protection to the body from disease.

Selenium benefits us by reducing the oxidative stress caused by excess alcohol.
Excess Beer and Alcohol Cause Many Health Problems including Obesity, Heart Disease and Liver Disease

However, unhealthy habits we do on a daily basis such as smoking, drinking alcohol, eating charred food from a barbecue and stress can result in excess free radicals. Oxidative stress can occur as a result of this which causes damage to healthy cells in the body.

Studies have revealed a strong relationship between oxidative stress and chronic conditions such as heart disease, Alzheimers Disease, Cancer and premature aging and an increased stroke risk.

Antioxidants like selenium help reduce oxidative stress. Selenium achieves this by controlling the number of free radicals, protecting the cells from oxidative stress.

Seleniums’ Antioxidant Properties as a Guard Against Cancer

Reduce the Risk of Certain Cancers. As part of Selenium’s ability to guard against and reduce oxidative stress, Selenium has been shown to reduce the risk of certain cancers. This is attributed to the ability of Selenium to reduce DNA damage and oxidative stress, strengthen the immune system and destroy cancer cells. While there are supplements available to boost your intake of selenium, the best benefits are obtained through our natural dietary intake. We will discuss selenium rich foods an a separate post.

Selenium Benefits : Mental Health and Cognitive Function

Selenium plays an important role in many functions of the human body – including the brain. Research reveals definitive correlations between higher selenium intake and mental health.

selenium benefits - increased cognitive function

In one study conducted on elderly Americans, higher blood selenium concentration is associated with higher cognitive ability[7]. However, the study notes that the association between whole blood selenium concentration and cognitive function remains controversial.

Another study found that engagement in a choral intervention may attenuate cognitive decline for persons with dementia via a reduction of negative affect, relative to one’s personal average, which is linked to corresponding improvements in cognitive function[8].

Additionally, a study on older rural Chinese adults found that intergenerational financial transfers, perceived availability of future support, and pension income are associated with higher levels of cognitive function, while living with others, perceived availability of future support, medical insurance coverage, and pension income are associated with a slower risk of cognitive decline[9].

While scientists debate the specific benefits of selenium for the brain, it has also been noted through scientific research that a healthy diet rich in essential macro and micronutrients has a positive impact on brain health and cognitive ability. A healthy diet can prevent / reduce the onset of age related mental decline and mental health disorders. The ketogenic diet being just one example of how diet can influence mental health (the keto diet developed from studies of patients with mental health disorders).

Selenium Benefits : DNA Synthesis

Selenium plays a crucial role in various biological processes, including DNA synthesis. DNA synthesis is a fundamental cellular process required for growth, repair, and reproduction. Selenium’s benefits for DNA synthesis have been extensively studied, highlighting its role in maintaining genomic stability and cellular health.

Selenium serves as a cofactor for selenoproteins, a group of proteins that are essential for various cellular functions, including DNA synthesis and repair. These selenoproteins, such as thioredoxin reductases and glutathione peroxidases, play critical roles in protecting DNA from oxidative damage, a key factor in mutations and genomic instability. Additionally, selenium is involved in the regulation of cell cycle progression, further influencing DNA synthesis and cell division.

selenium benefits : DNA health

Furthermore, selenium’s impact on DNA synthesis extends to its interaction with other nutrients and antioxidants. It works in synergy with vitamins E and C (also antioxidants), enhancing their antioxidant effects and safeguarding DNA from damage induced by reactive oxygen species.

This collaborative action supports efficient DNA replication and repair mechanisms. Several studies have underscored selenium’s significance in preventing DNA damage and mutations, ultimately contributing to reduced cancer risk and overall cellular health. However, maintaining an optimal selenium balance is crucial, as both deficiency and excess can have adverse effects on DNA synthesis and cellular function

Selenium’s benefits for DNA synthesis are multifaceted, encompassing its role as a coworker for selenoproteins, its participation in antioxidant defense systems, and its influence on cell cycle regulation. These mechanisms collectively contribute to maintaining genomic stability and preventing DNA damage, highlighting the essential nature of selenium in cellular processes.

Summary: Selenium Benefits for Body

Selenium, an essential trace mineral, offers a multitude of benefits for the human body, impacting health, fertility, and weight loss. Its pivotal role in various bodily functions makes it a crucial component of overall well-being. As a cofactor for selenoproteins, selenium acts as a powerful antioxidant, neutralizing harmful free radicals and reducing the risk of chronic diseases such as cancer, cardiovascular diseases, and neurodegenerative disorders.

The mineral’s significance extends to thyroid function, where it aids in the synthesis and metabolism of thyroid hormones. This support ensures healthy metabolism, energy levels, and body temperature regulation. Selenium also bolsters the immune system by promoting cytokine production and enhancing white blood cell function, crucial for defending against infections.

For men, selenium positively influences testosterone levels and sperm health, essential for reproductive health. In women, selenium’s antioxidant properties contribute to overall well-being, including reproductive health, immune system support, and thyroid function.

In the context of weight loss, selenium indirectly aids the process by supporting metabolism and energy levels through its role in thyroid function and selenoprotein creation. Additionally, selenium contributes to cellular energy production and mitochondrial efficiency, encouraging physical activity and exercise engagement, vital for weight management.

Research highlights selenium’s role in DNA synthesis and repair, safeguarding DNA from oxidative damage. By collaborating with antioxidants like vitamins E and C, selenium ensures efficient replication and repair mechanisms, reducing the risk of mutations and promoting cellular health.

However, maintaining a balance is crucial, as both selenium deficiency and excess can have adverse effects. Incorporating selenium-rich foods like pork, beef, turkey, chicken, fish, shellfish, eggs, beans, and nuts into a balanced diet is recommended for reaping its full benefits.

In conclusion, selenium’s diverse benefits for health, fertility, and weight loss underscore its essential role in maintaining cellular and metabolic well-being. Its contributions to antioxidant defense, DNA synthesis, and hormone regulation make selenium a valuable micronutrient in promoting overall health and vitality.

For more information on the benefits of selenium, read Selenium Benefits for Thyroid which goes into deeper insights into how selenium can improve your thyroid health which, in turn, improves many other physiological functions and processes with your body including weight loss.

Related Selenium Content….

sources of selenium

Sources of Selenium

Selenium is a powerful mineral that plays a crucial role in maintaining your overall health. Selenium rich foods should be one of your main goals to providing a healthy, balanced diet.

Selenium is available in many food sources including poultry, seafood, cattle, dairy products and certain vegetarian (plant based) sources.

Chick Out these Top 20 Sources of Selenium.

References and Citations

[1] Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256-1268

[2] The association of semen quality in infertile men with urinary concentrations of seven trace elements: a cross-sectional study. BJU International, 109(4), 592-601. Safarinejad, M. R., Safarinejad, S., & Shafiei, N. (2012).

[3] Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. International Journal of General Medicine, 4, 99-104. Ghasemi, A., Zahediasl, S., & Hosseini, R. (2011).

[4] Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256-1268.

[5] Nat Library of Medicine: Low Population Selenium Status is Associated with Increased Prevalence of Thyroid Disease. Wu, Q., Rayman, M. P., Lv, H., Schomburg, L., Cui, B., Gao, C., … & Zhang, Z. (2015). The Journal of Clinical Endocrinology & Metabolism, 100(11), 4037-4047.

[6] The influence of selenium supplementation on postpartum thyroid status in pregnant women with thyroid peroxidase autoantibodies. The Journal of Clinical Endocrinology & Metabolism, 92(4), 1263-1268. Negro, R., Greco, G., Mangieri, T., Pezzarossa, A., Dazzi, D., & Hassan, H. (2007).

[7] A cross-sectional study of blood selenium concentration and cognitive function in elderly Americans

[8] Exploring the impact of community-based choral participation on cognitive function and well-being for persons with dementia: evidence from the Voices in Motion project

[9] Cognitive function and cognitive decline among older rural Chinese adults: the roles of social support, pension benefits, and medical insurance

[10] National Library of Medicine: How selenium has altered our understanding of the genetic code.

[11] National Library of Medicine : Historical Roles of Selenium and Selenoproteins in Health and Development: The Good, the Bad and the Ugly

[12] National Library of Medicine : Selenoproteins: the key factor in selenium essentiality

[13] Semantic Scholar : Biofortification of Fruit and Vegetables with Selenium

Is Cucumber Keto?

is cucumber keto? Cucumbers are low in carbs and high in nutrients.

Is Cucumber Keto? In short, yes – cucumber are a ketogenic food. Cucumbers are considered a keto-friendly food as they are very low in carbohydrates, contain mostly water, fiber and are micro-nutrient dense. In fact, one cup of sliced cucumber contains only 3.8 grams of carbohydrates, with 1.1 grams of fiber, making it a great option for those following a keto diet.

Cucumbers are also a good source of vitamins and minerals, such as vitamin C, potassium, and magnesium, which are important for overall health. However, it’s important to keep in mind that while cucumbers themselves are low in carbs, the same may not be true for dishes or condiments that contain cucumbers, such as pickles or cucumber salad dressings, which may contain added sugars or other high-carb ingredients.

is cucumber keto? Sliced, chunks or slivers. Anyway you like them cucumbers are ketogenic
Fresh Cucumber: Refreshing, Highly Nutritious and Ketogenic

Nutrition in Cucumber

Carbohydrates: 3.8g per cup

Calories : 16 (with peel) per cup

Fibre : 1.1g per cup

Vitamins in Cucumber.

Cucumber is a rich source of Vitamins including :

  • Vitamin A. Required for Sebum production and fro the growth of all bodily tissues.
  • B6 Pyridoxine. Allows body to use and store energy from protein and carbs and helps form haemoglobin.
  • Vit C. Necessary for Immunity. Vit C also contributes to fat burning and building of collagen providing structure for hair and skin
  • Vitamin K. Needed for bone health and for blood clotting.
  • B1 Thiamin. Thiamin regulates appetite and supports metabolism.
  • B3 Niacin. Helps release energy from food and keeps nervous and cardiovascular system healthy.
  • B9 Folate. Necessary for RNA, DNA, cell growth and energy processes of Mitochondria (in fat cells). Folate improves fertility and helps guard against anemia and other serious health conditions including strokes
  • B12. Boosts Folic Acid / Folate Activity
  • B5 Pantothenic Acid, Boosts Energy Creation
  • B2 Riboflavin. Essential for maintaining the body’s basic building blocks

Minerals in Cucumber

Cucumbers contain numerous minerals that are important for maintaining good health. Minerals found in cucumbers include:

  • Calcium. Essential for Bone health.
  • Copper. Helps absorb iron and create red blood cells. Copper also plays a role in energy production, formation of collagen for skin and bone health, guards against cardiovascular disease and osteoporosis and, help guard against Alzheimers Disease.
  • Flouride. Important for tooth and tooth enamel health.
  • Iron
  • Magnesium – Important fro Over 300 enzymatic reactions including metabolism of food, synthesis of fatty acids and proteins. Magnesium can also improve gut health AND reduce feelings of anxiety and depression. Magnesium can also reduce the risk of diabetes
  • Manganese. Essential for bone health (esp when supported by Zinc, Copper and Calcium), Manganese also improves brain and nervous system health. Manganese also supports many enzymatic reactions. Manganese is also part of the Super-Antioxidant Super Oxide Dismutase (S.O.D). Manganese also helps reduce inflammation and can reduce Osteoarthirits pain. Manganese also helps control blood sugar levels and enlarge veins to improve blood flow.
  • Phosphorous
  • Potassium – Helps maintain fluid levels & regulates movement of nutrients through cells. Potassium also protects the heart, helps muscular contractions and nerve cells to respond.
  • Selenium – supports the Adrenal and Thyroid Gland. Selenium helps protect cognition and may also fight Viruses, defend against heart disease.
  • Sodium. Sodium helps conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.
  • and Zinc. Zinc is know for its numerous health benefits: immunity and as an antioxidant. Zincs’ antioxidant properties can fight off cancers, guard against neurodegeneration, cardiovascular disease, diabetes and kidney disease.

Amino Acids in Cucumber

Cucumbers also provide 18 amino acids. Each amino acid brings numerous health benefits on their own. Amino acids can also be used by the body to create the required strains of proteins for the various physiological processes within the body.

These Amino acids include :

  • Alanine,
  • Arginine,
  • Aspartic Acid,
  • Cystine,
  • Glutamic Acid,
  • Glycine,
  • Histidine,
  • Isoleucine,
  • Leucine,
  • Lysine,
  • Methionine,
  • Phenylalanine,
  • Proline,
  • Serine,
  • Threonine,
  • Tryptophan,
  • Tyrosine and
  • Valine.

Is Cucumber Keto?

Cucumber is a HIGHLY Nutritious Fruit containing Vitamin C and a plentiful supply of Essential Amino Acids which can be used by the body to create a variety of proteins. Cucumber is also very low in carbs and Calories making it excellent for the Keto Diet.

Bariatric Surgery

Is Bariatric Surgery a Short Term Fix for a Long-term health problem? Here we delve into the world of Bariatric Surgery.


  • What is Bariatric Surgery
  • Bariatric Surgery Types
  • Bariatric Surgery Side Effects
  • Cost of Bariatric Surgery without Insurance

Life brings with it many problems – socio-economic, relationship, self confidence (or lack of), employment stability and abuse by a 3rd party, to name but a few. All of these experiences can have a dramatic influence on our mental and physical well-being. Many of us turn to food for comfort and become overweight and/or obese. Many turn to surgical intervention for weight loss – Bariatric Surgery.

Personally, I know many people who struggle with obesity for a variety of reasons. At least 1 has tried bariatric surgery for weight loss, only to put all the weight back on. So, if you’ve come to the decision to lose weight and are contemplating bariatric surgery for weight loss, you need to read this research driven article in its entirety to understand the implications and problems incurred with bariatric surgery. Whatever the reason to lose weight you have, consider the facts carefully as there are better ways to lose weight than bariatric surgery. There are pros and cons of all weight loss methods!

What’s Bariatric Surgery?

Bariatric surgery, also known as weight loss surgery, is a procedure performed on severely obese people to help them lose weight.

This type of surgery is usually recommended for people with a Body Mass Index of 40 or higher. However, where there are additional obesity related health issues such as diabetes or sleep apnea, the acceptable BMI considered for surgery is dropped to 35.

4 Main Types of Bariatric Surgery

Over the years bariatric surgery has evolved to accommodate the varying nature of individuals requesting bariatric surgery and their individual needs. Currently, there are 4 main types of bariatric surgery :

  • Laparoscopic Adjustable Gastric Band (LAGB)
  • Laparoscopic Vertical Sleeve Gastrectomy (LVSG)
  • Laparoscopic Biliopancreatic Diversion (BPD)
  • and Laparoscopic Roux-en-Y Gastric Bypass (LRYGB)
Types of bariatric surgery. Stomach reduction. Image : Adobe / nmfotograf

Laparoscopic Adjustable Gastric Band

Bariatric Surgery - Laparoscopic Gastric Band

Laparoscopic adjustable gastric banding (LAGB) is a surgical weight loss procedure that involves placing a band around the upper part of the stomach. This band creates a small pouch to limit the amount of food that can be consumed. The band is adjustable and can be tightened or loosened as needed to control the rate of weight loss.

LAGB is a minimally invasive procedure that requires only small incisions, resulting in less pain and a faster recovery time than traditional open surgery.

However, LAGB has been associated with a high rate of complications, including band slippage, erosion, and infection, and is less effective than other weight loss surgeries in achieving long-term weight loss.

Image : Adobe / nmfotograf

Laparoscopic Vertical Sleeve Gastrectomy

Bariatric Surgery - The Laparoscopic Vertical Gastric Sleeve

Laparoscopic vertical sleeve gastrectomy (VSG) is a surgical weight loss procedure that involves removing a large portion of the stomach. This procedure creates a smaller, banana-shaped stomach that limits the amount of food that can be consumed.

VSG is a minimally invasive procedure that can result in significant weight loss and improvement in obesity-related health conditions. However, Vertical Sleeve Gastrectomy is a major surgery that carries risks of complications such as bleeding, infection, and leakage, and may require lifelong dietary and lifestyle changes.

Unlike gastric banding, VSG is irreversible and does not require the placement of a foreign object in the body.

Image : Adobe / corbacserdar

Laparoscopic Roux-en-Y Gastric Bypass

Laparoscopic Roux-en-Y gastric bypass (RYGB) is a weight loss surgery that involves creating a small pouch in the upper stomach. A portion of the small intestine is used to bypass the larger portion of the stomach and a section of the small intestine.

This procedure restricts the amount of food that can be consumed and decreases the amount of nutrients and calories absorbed by the body. RYGB is an effective procedure that can result in significant weight loss and improvement in obesity-related health conditions.

However, RYGB is a major surgery that carries risks of complications such as bleeding, infection, and bowel obstruction.

Image : Adobe / Alila Medical Media

Laparoscopic Biliopancreatic Diversion

Laparoscopic biliopancreatic diversion (BPD) is a weight loss surgery that involves removing a large portion of the stomach and re-routing the small intestine to reduce the amount of calories and nutrients that are absorbed by the body. Biliopancreatic Diversion is a complex and highly effective procedure that can result in significant weight loss and improvement in obesity-related health conditions. BPD is typically reserved for patients with a body mass index (BMI) greater than 50 or for those with severe obesity-related health conditions. However, BPD is a major surgery that carries risks of complications such as malnutrition, vitamin deficiencies, and bowel obstruction.

While Bariatric surgery can be effective for weight loss (many patients lose a significant amount of excess weight in their first year after the procedure), Bariatric surgery is NOT a Quick Fix.[1] Bariatric surgeons will assess you for eligibility for surgery and, if agreed, will recommend a change of diet in preparation for surgery and post-operatively. All reputable Bariatric surgeons / clinics will expect you to commit to long-term lifestyle improvements including adopting a healthy diet and exercise.

Bariatric Surgery Side Effects and Risks

As with any surgical procedure, Bariatric Surgery comes with a list of risks and side effects [2,3&4]. Here are……

12 Common Side Effects and Risks of Bariatric Surgery…

  • Anesthesia related risks. Obese people are at greater risk of anesthesia related problems.
  • Infection
  • Weight Gain or Failure to Lose Weight
  • Perforation of Stomach or Intestines. Infection from a leaking intestine can cause peritonitis. Peritonitis can lead to abdominal sepsis => septic shock and Death. “abdominal sepsis exhibits the highest mortality rate with 72%. The long-term prognosis is equally poor; only approximately 30% survived the first year after hospital admission.” [4]
  • Protein or Calorie Malnutrition
  • Pulmonary or Cardio Problems
  • Vitamin or Iron Deficiency
  • Dumping Syndrome
  • Malnutrition
  • Osteoporosis
  • Alcohol Abuse which can lead to psychiatric issues and suicide.
  • Colorectal Cancer Risks

Nutritional Disorders

Malabsorption of nutrients caused through disconnection of the first portion of the small bowel from the stomach. This section of the small bowel is responsible for the absorption of :

  • Iron
  • Calcium
  • Folate
  • Vitamin A
  • Vitamin B1
  • Vitamin B12
  • and Vitamin D

Extensive follow up of post bariatric patients reveal they are 5x more likely to suffer from nutritional disorders. [3]

Additionally, long term observations indicate a 3x increased risk of anemia caused through the Iron or Vit B12 deficiency. [3]

Reduced Bone Mineral Density

Bariatric Surgery increases the risk of Osteoporosis from Malabsorption of essential calcium


Poor absorption of Calcium and Vitamin D can result in a reduced bone mineral density. Low bone mineral density can result in osteoporosis and increased risk of bone fractures.

Healthy, balanced diets rich in micronutrients support bone health and weight loss.

Image : Adobe/Double Brain

Dumping Syndrome

The rapid transfer of recently ingested foods can cause ‘late dumping’ from undigested carbohydrates. This can then cause hypoglycaemia 1-3 hrs after the meal. Late Dumping can be managed with a low carbohydrate diet.

Alcohol Abuse

Bariatric Surgery Pros and Cons: risk of post-operative alcohol abuse

Bariatric Surgery: Post Surgery Alcohol Abuse

Post bypass patients are also at risk of alcohol abuse. This may be due to increased speed of transit and absorption of alcohol to the bloodstream. Alcohol abuse can also lead to psychiatric health issues including depression and anxiety.While the death rate from obesity is reduced from Bariatric Surgery, suicide rates of patients increase 7x due to the various psychiatric problems.

Image : Adobe Stock / AntonioDiaz

Cancer Risks

Obesity itself carries numerous risks of cancer – many health institutions and clinics corroborate this. Bariatric surgery inherently reduces many of the current risks of cancer. However, while the “reduced obesity” reduces the variety of cancers obese people can suffer, long term studies reveal Bariatric Surgery may increase the risk of Colorectal Cancer.

Cost of Bariatric Surgery without Insurance

Healthcare companies, institutions and clinics vary and quote a variable price depending on geographic location, currency, institutional reputation and individual surgeons fees.

Bariatric surgery clinics (depending on reputation) may also prey on the needy for the valuable income they may receive from the surgical procedure – not all clinics work to the same high ethics standards we might expect. With the high health risks involved, you would be well advised to seek out a reputable clinic with a high skill and ethics level.

Here in the UK, there are numerous private health institutions that provide a variety of essential (and non essential) surgical procedures. BUPA (one of the more established and reputable private healthcare companies perform Bariatric Surgery.

Bupa quote £8,000:00 – £15,000:00 for a Gastric Sleeve. Here are some representative figures for the Cost of Bariatric Surgery in the UK

Gastric Sleeve prices typically cost between £7,000 and £11,000 throughout the UK. Ramsay Health Care Weight Loss Surgery charges from £8,555.”

RamsayHealth / Bariatric Surgery Cost

Private Bariatric Surgery available via the NHS…

The cost of private weight loss surgery can vary. Typical prices are:

  • gastric band surgery – £4,000 to £8,000
  • gastric bypass – £8,000 to £15,000
  • sleeve gastrectomy – £8,000 to £10,000
NHS Private Bariatric Surgery Cost

How Much Does It Cost to Have Weight Loss Surgery?”

Packages from the London Obesity Group start at:

  • £8995 for a gastric bypass
  • £7399 for a gastric sleeve
  • £5950 for a gastric band
London Obesity Group

The Best of : How Much Does Weight Loss Surgery Cost?

Weight Loss Surgery Type:
Average Price Range
Gastric Balloon Surgery: £3,450 – £7,500
Gastric Band Surgery :£4,995 – £9,600
Gastric Bypass Surgery :£7,995 – £15,000
Gastric Sleeve Surgery :£7,995 – £15,000

The above prices are for Bariatric Surgery UK. Here are a few examples on the…

Cost of Bariatric Surgery US

Bariatric surgery costs can vary widely depending on your location, medical needs and insurance, but generally range from around $7,500 to more than $30,000 before insurance. / Liz Seegert 


Bariatric SurgeryAverage National Cost
Lap band$8,900
Gastric sleeve$9,000
Gastric bypass$15,000
Duodenal switch$22,000
HOW MUCH DOES BARIATRIC SURGERY COST?” by A. Christopher Ibikunle MD FACS February 18, 2022

Bariatric Surgery Cost in the US

Extract from Miami Lakes Cosmetics List of Bariatric Surgery Prices in US

New York$23,700 – $65,100
Bariatric Surgery Cost in the US

The above figures are publicly listed by the respective institutes / clinics. Prices are Correct at Time of Publishing : 13th May 2023. With the wide variation of costs and side effects, only you can decide If and How to proceed.

Is Bariatric Surgery Right for You?

Many people who consider bariatric surgery turn to bariatric surgery for a quick fix to their weight problem. However, there are many side effects and associated health risks with bariatric surgery on obese people. Consider these problematic facts:

  • Obese people are more likely to suffer complications under anesthesia than none obese.[6] [7]
  • 5% of Bariatric Surgery patients Died within the first week after surgery [6]
  • Reputable Clinics will expect you to undertake a weight loss diet prior to and post surgery and Lose 5-10% body-mass before surgery.[7]
  • Obese Patients Suffer 5x More Heart Attacks under Anesthesia than non obese Patients [5]
  • Death Rates for Morbidly Obese Patients (BMI>40) are 2x Higher than Obese patients [5]
  • Weight Loss of 7.4kg has been shown to reduce hypertension and insulin resistance. [7]
  • Low Calorie Diets have been shown to Reduce Liver size by 14% – Recommended before Surgery [7]

With all these side effects and health risks, the question has to asked, is Bariatric Surgery worth the risks and is it right for you?

Also consider, reputable clinics will expect you to commit to a weight loss plan before and after surgery [2],[7],. The Mayo Clinic clearly state that bariatric surgery is not for everyone who is severely overweight [8] and that “you will be willing to make permanent changes to lead a healthier lifestyle“. The fact that even bariatric surgeons will expect you to lose weight before surgery by adopting a healthy eating lifestyle AND agree to continue the healthy eating lifestyle post-surgery should become your weight loss motivation amid the myriad of reasons to lose weight.

For more information on Bariatric Surgery and its Pros and Cons read: “Bariatric Surgery Pros and Cons”.

Further Reading on Healthy Eating and Weight Loss

7 Ways to Lose Weight

How to Lose Belly Fat

Essential Fats for Fat Loss

Selenium Benefits

Selenium Benefits for the Thyroid

Top 20 Selenium Rich Foods

9 Essential Amino Acids

Dietary Fats and Saturated Fats for Health and Weight Loss : The Shocking Truth

Special Report : “How a Simple Personalised Diet Plan Gave Me My Life Back

Keto Diet Benefits

Recommended Weight Loss Programs

lose weight with the fat burning kitchen

Lose Weight with the Fat Burning Kitchen.

Discover the simple truth about weight loss and how you can turn your body into a 24/7 Fat Burning Machine with a simple change of diet without starving.

Discover the truth (and the lies) behind saturated fats and why they are actually great for weight loss. (Hint, it’s not fats that cause weight gain).

Try this simple weight loss quiz about a personalised diet and nutrition plan that will help you lose weight without starving……

Weight Loss Quiz

References and Citations

[1] “Quick Fix or Long Term Cure? Pros and Cons of Bariatric Surgery” James A.Madura + John K DiBaise

[2] “Bariatric Surgery Risks, Complications and Side Effects”

[3] “What Do We Know About Long-Term Effects of Bariatric Surgery?” British Journal of Surgery. 27th Sept 2022

[4] “Abdominal sepsis from Perforated Intestines” PubMed. Nat Lib of Medicine M H Schoenberg 1M WeissP Radermacher

[5] “The Obese Patient and Anesthesia” Richard Novak, MD, The Anesthesia Consultant

[6] “Morbidity and mortality related to anesthesia and surgery in 60 patients treated with bariatric surgery“. Vieito Amor M, Hernández Iniesta J, Santiveri X, García Ch, Maestre P, Villalonga A, Ruiz B. Morbimortalidad anestésica-quirúrgica en 60 pacientes intervenidos de cirugía bariátrica [Morbidity and mortality related to anesthesia and surgery in 60 patients treated with bariatric surgery]. Rev Esp Anestesiol Reanim. 2002 Aug-Sep;49(7):365-72. Spanish. PMID: 12455117.

[7] “Perioperative care of the obese patient” M.Carron et al, British Journal of Surgery,

[8] Bariatric surgery The Mayo Clinic

Health and Fitness : 6 Celebrities Who Benefitted from Health and Fitness

If you’re wondering wether it is worth investing in better health and fitness then you’ll want to read this article for some extra motivation. Many of us know we need to improve our health and fitness but need that extra motivational reasons to get on with their plan to improve their health and fitness, wether it be through just weight loss or also improving our fitness aswell.

6 Celebrities Who Have Improved Their Lives Through Health and Fitness

Health and fitness helped propell Dwayne Johnson to Celebrity Stratosphere

Dwayne Johnson (aka The Rock) –

Born May 02, 1972, Dwayne found himself excelling in sports at high school. Later became bodybuilder & Pro Wrestler before turning to acting and starring in Hollywood Blockbuster Movies.

His movies include “The Mummy Returns“, “Tooth Fairy“, “Rampage“, “San Andreas“, “Jumanji: Welcome to the Jungle“, “Jumanji: The Next Level“, and many more including “Red Notice” released in 2021. (Source : Wikipedia )

Following his rise to fame as an actor and businessman Dwayne Johnson’s Net worth is estimated at $320 Million with an annual salary of $89.4 Million (June 02 2018 – June 02 2019) [Source : Sportskeeda ]

Health and fitness helped bodybuilder Arnold Schwartzenegger become Mr Universe and propel him to celebrity fame as an actor in various hit movies.

Arnold Schwartzenegger.

Where would Hollywood Legend Arnold Schwartzenegger be with his heatlh and fitness?

Broke, Austrian born bodybuilder moved to the US, achieved Mr Universe status and became the Hollywood legend from blockbusters like “Conan the Barbarian“, “Commando“, Terminator“, “Predator” et al and now Politics!, Time magazine named Schwarzenegger one of the 100 most influential people in the world in 2004 and 2007 (Wikipedia)

Health and fitness helped propel Legendary actor Sean Connery to fame in numerous movies

Sean Connery.

Yet another “Unknown bodybuilder” until spotted accepted the role of Bond Legend 007! Like many has experienced stratospheric success from his health and fitness, physique and focus on getting the right results.

Movies Include : “Highlander, “Dr.No”, “Never Say Never Again“, “The Name of the Rose”, “Indiana Jones and the Last Crusade”,”The Hunt for Red October”, “The Rock” and “Entrapment” with Katherine Zeta Jones. [Source: Wikipedia ]

In 1987, he was made a Commander of the Order of Arts and Letters in France, and he received the US Kennedy Center Honors lifetime achievement award in 1999. Connery was knighted in the 2000 New Year Honours for services to film drama. [Source: Wikipedia]

And it’s not just sports people who are making a success of their lives through engaging in health and fitness. Rebel Wilson and Dawn French are 2 great examples of successful people who have gained more fame through losing weight….

Rebel Wilson’s Reasons to Lose Weight.

Born 2 March 1980, Rebel Wilson is an Australian actress, comedian, writer, singer, and producer. In 2012, Rebel appeared in the comedy films : “What to Expect when You’re Expecting“, “Struck By Lightning” and “Bachelorette”. [Source: Wikipedia ]

International movie fame includes her role as “Fat Amy” in the musical comedy “Pitch Perfect” and has since gone on to lose a substantial amount of weight.

The Pitch Perfect star lost almost 80 pounds, reached her goal weight, and is now focusing on “maintenance” according to Womens Health.

“Rebel explained that she follows a high-protein diet. In an interview with People, the actress shared that she used to eat 3,000 calories every day”.

“Before I was probably eating 3,000 calories most days, and because they were normally carbs, I would still be hungry,” she said. “So, I’ve really changed to eating a high-protein diet, which is challenging because I didn’t used to eat a lot of meat. I eat fish, salmon, and chicken breast.”

Many actors and actresses have found that losing weight and getting that toned, fit and healthy body brings new opportunities into their careers which also include high end modelling, TV and radio presenting, product promotions which can result in $Millions in commissions, higher profile social media accounts with “influencer” potential for additional marketing and income potential.

While Amanda Holden has no reasons to lose weight, she does set an example of how being fit and healthy improves success

Amanda Holden.

Not that Amanda Holden needed to a reason to lose weight. While the lovely actress and presenter Amanda Holden, has no weight issues, she does regularly work out to maintain her physique.

Amanda’s career started as a contestant on TV show “Blind Date” in 1991. Her career lept forward with her role in “Wild at Heart” and more recently as a Judge on “Britains Got Talent“. Amanda is currently also presenter on Heart FM radio.

IN 2022 Amanda’s net worth was $7 Million.

Just 1 more example of how healthy eating and a healthy lifestyle can reward you personally AND professionally.

Dawn French had her reasons to lose weight

Dawn French.

British actress, comedian, presenter and writer, Dawn French is known for writing and starring on the BBC comedy sketch show French and Saunders with her best friend and comedy partner, Jennifer Saunders, and played the lead role as Geraldine Granger in the BBC sitcom The Vicar of Dibley. [Source : Wikipedia]

Now, while Dawn actually built her career while being overweight, she had one Great advantage – her MASSIVE personality and cheery demeanor which gave her massive presence on stage.

She is a bubbly character loved by many and has since gone on to lose 7 Stone increasing her popularity even further.

In a press interview, the star revealed she based her new diet on low-calorie meals and started exercising regularly. [Daily Express]

Just 6 examples of how focus on a sport and health can lead to great health and public greatness – be it in industry, commerce or entertainment! While Dwayne, Arnie, Sean and Amanda had no reasons to lose weight, they are proof of what can become of you if you live a fit and healthy life.

Unlike sportspeople, overweight and obese people are prone to victimisation from their peers & employers receiving lower wages and loss of promotion. If you’re looking for work, the situation is much harder as employers make ‘excuses’ NOT to employ you. While this ‘victimisation’ is frowned upon and prohibited, it still happens. The Big Question is ….“What are you going to do about it?

Is it time to Improve Your Health and Fitness?

Your personal and professional life are connected to your health. Good health can improve your personal life -relationships and fertility, mental health and financial health.

You owe it to yourself and your family to be the best you can – for their sake, if not yours.

Health and fitness can be achieved relatively easily with the right approach and program. Wether you need to lose 10lb, 60lbs or 100lbs, weight loss and a healthier future is yours for the taking – you just need to take action for a better you. If you need any motivation – here are 12 reasons to lose weight.

There are many weight loss plans and programs on the market – not all of them are truly viable for most people.

How to Lose Weight Quickly and Safely? Here’s 5 Top Tips for Fast and Effective Weight Loss..

  • Diet. First and foremost you need you reset your diet. Reduce your carbohydrate intake by 75-90%. Carbs are the biggest cause of weight gain – especially wheat and sugars.
  • Eat More Citrus Fruits and Low Sugar Fruits and Vegetables
  • Avoid Packaged Foods
  • Stop drinking Soda’s – they’re loaded with sugar and sugar based products.
  • Avoid pre-packaged so called Health Food Snacks – Protein bars etc are loaded with sugars and their derivatives in a guise to keep you consuming them as “Healthy”.
  • Engage in H.I.I.T Workout 3 times a week

Recommended Program…

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  • Fat Burning Kitchen Book (as displayed)
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