On his show, Dr. Oz touted the compound — even using the phrase "miracle in a bottle to burn your fat. Although Dr. Oz cautioned that raspberry ketone is an aid that should be paired with a healthy lifestyle, the message was loud and clear: This compound leads to weight loss. The weight-busting capabilities of raspberry ketone have been scrutinized in only a few studies.

The research has been based on mice or conducted in test tubes. For instance, one study found that mice fed a high-fat diet while consuming raspberry ketones were able to reduce their fat levels.

Sounds convincing, but no comprehensive studies have been completed in humans. Weight-loss experts offer the old adage, "If it sounds too good to be true, it probably is. Yoni Freedhoff, medical director of the Bariatric Medical Institute in Ottawa and an expert on obesity and nutrition issues, highlighted several shortcomings in the mouse study.

First, the animals were fed high doses of raspberry ketone — about 2 per cent of their body weight. That would translate to far more than a human would be likely to consume on a daily basis for a prolonged period. Freedhoff said.

Arya Sharma, scientific director of the Canadian Obesity Network, said that raspberry ketone appears to act on the body by driving stress hormones, which is "the last thing you want," as that can lead to problems such as increased heart rate.

Sharma also pointed out that even if consumed in a natural form, raspberry ketone could have unknown side effects or interactions with other medications. But people often feel desperate to lose weight and are willing to try anything.

Sharma said better regulations and tighter rules should be put in place to restrict the types of weight-loss claims companies are allowed to make. The studies aren't there," Dr. Sharma said. At The Dr. Oz Show, Mr. Sullivan noted that companies take it upon themselves to aggressively market products, sometimes in irresponsible ways, which is difficult for the show to control.

While the promise of the synthetic compound sounds alluring, the best way of losing weight hasn't changed: It's still diet and exercise. Report an error. Editorial code of conduct.

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Click here to subscribe. There are no research studies to back up his claim at this time. Oz also stressed that these are not "magic pills" and that raspberry ketones have to be combined with a healthy diet and exercise to produce significant weight loss.

Dosage There is no established safe dose for this particular supplement. On Dr. Oz's show a dose of between and mg at breakfast was recommended to help support weight loss when combined with diet and exercise.

Despite the lack of research, because raspberry ketones are extracted from the fruit, they are generally considered safe. Fibre is very difficult for the digestive system to breakdown, but it tries none-the-less! In the process of trying to break down these hard to breakdown plant fibres, digestion slows.

Refined carbohydrates normally increase blood sugar. This increase is less noticeable when fibre is there to slow the rate at which these sugars are being released into the bloodstream. This prevents spikes in blood glucose as well as large bursts of insulin, which inevitably will cause us to store fat.

Because fibre slows things down a little, it also helps to increase satiety, leaving us feeling full for longer, an added bonus to anyone looking to lose weight. High fibre diets are those that contain an abundance of fruit and vegetables, legumes, beans, and WHOLE grain products NOT refined carbohydrates.

Increase fibre slowly and be sure to increase you water intake at the same time. Weight Loss Tips for Maintaing a Balanced Diet The evenings are already starting to get cooler and soon the leaves will be turning colour. It's time to start saying farewell to our shorts and summer dresses for another season and hop back into our dress pants and jeans.

But wait what's this? Perhaps all that ice cream has caught up to you? Your pants are simply not fitting the same way they did only 3 short months ago? Fall is coming, folks, whether we like it or not, and with it may come a renewed sense of purpose.

Get in shape lose that last 10 pounds live a healthier lifestyle. How about some inspiration?! in the form of a TOP TEN LIST HEALTHY TIPS TO LASTING WEIGHT LOSS 2 Eat more protein Making sure to include adequate protein in your diet is one fail proof way to ensure healthy weight loss.

Protein, combined with exercise, has a number of weight related benefits. First off, when getting adequate protein, you maintain lean body mass while still shedding fat. You also build muscle faster as protein is a necessary building block for muscle.

One pound of muscle burns 70X more calories at rest than 1 pound of fat. In other words, the more muscle you build and maintain, the more accelerated your weight loss will be. Be sure to vary the sources of protein you are eating.

Animal protein tends to be much higher in saturated fat, cholesterol and calories. Try to chose lean sources of animal protein, like fish and chicken, and combine them with plant sources for a more well rounded, heart healthy diet.

Try whey protein in your morning smoothie, it's a great 'whey' to start off a protein-rich day. Studies have shown it to have cancer preventing and cholesterol lowering effects, as well as decrease overall risk of cardiovascular and liver disease.

EGCG has also been shown to enhance thermogenesis, increasing our ability to burn fat for energy more efficiently. As if all these benefits weren't enough, green tea contains L-theanine an extract that has been shown to relieve anxiety and depression and improve sleep quality without causing drowsiness.

This means no jitters a la coffee and better sleep, which also supports healthy weight loss. Drink up. Regular consumption of healthy fat actually trains your body how to burn fat more efficiently.

Omega 3 rich fish oil, when combined with moderate exercise, has been shown to increase weight loss, when compared to groups who used exercise alone. There is also some evidence to suggest that fish oil supplementation alone can increase metabolic rate and fat oxidation, while decreasing body fat.

It's all about the right choices. Keep trans fats and saturated fats to a minimum. Don't cook with oils, but instead supplement with fish, flax evening primrose or borage oil. Use cold pressed oils or extra virgin olive oil on salads and add after veggies are cooked for added flavour.

Include raw nuts and seeds, like chia and walnuts into your daily routine. We used to think that fat was at the root of all weight gain. This started a 'low fat' food revolution that sadly still exists today. These products tend to be extremely high in sugar and often have a similar caloric intake to their full fat counterparts.

The problem is many people still don't understand that SUGAR MAKES YOU FAT and they are really not doing themselves any favours. Cut out ALL refined sugar in your diet. It's that simple. You will need to get out the magnifying glass a read a few labels to do this. You'd be surprised the foods in which sugar is hidden.

If you are having intense cravings, try healthier alternatives like stevia and xylitol, just remember that moderation is key with these, as well. Chromium has also been shown to help control sugar cravings, if you feel as though you need a little added support. We go and go and realize eight hours later that we haven't had a stitch to eat since breakfast.

We then eat a huge and heavy dinner and head to bed to start all over again. This pattern needs to change if you want to achieve real, sustainable weight loss. Eating smaller meals throughout the day may require a little more planning on your part, which I realize takes up a little more of your precious time, but it is worth it in the end.

When we go long period without eating, our blood sugar drops and we usually make unhealthy choices when we get the chance to eat again, because we're beyond hungry.

The next thing we eat then causes an unhealthy spike in blood sugar, again leading to an unhealthy release of insulin and inevitably increased fat storage and the cycle continues, and continues. Smaller portions, more often throughout the day, can do wonders to regulate blood sugar and promote healthy weight loss.

Ideally cortisol should peak early in the morning and decrease as the day goes on. Nowadays, this pattern is rarely seen. We are stressed out, meaning either we have prolonged high levels of cortisol throughout the day or our adrenal gets exhausted from overproduction and we don't have sufficient amounts.

The bad news is, that either way you look at it, weight gain will be the result, as are cravings and fatigue, which once again lead to us making the wrong choices when it comes to food. I cannot STRESS this enough, you need to get a hold of your stress- take time for yourself, unwind and do something you enjoy.

Stress reduction can and will make you a happier, healthier and slimmer person. Consider herbs like Rhodiola, Ashwaganda and Holy basil for added adrenal support and help in regulating cortisol levels. Thyroid hormones, or more specifically thyroid hormone deficiencies, may be the missing link in terms of achieving sustainable weight loss.

Thyroid hormones control the metabolic function of the body. If were are deficient in these hormones, often very common in postmenopausal women, then our metabolic rate suffers.

If our metabolism is sluggish, weight gain is inevitable, no matter what we are eating. Ask your MD or Naturopathic doctor about having your TSH checked and ask to see the results yourself. Although anything below a 5.

Weight loss is absolutely impossible without exercise. If you are someone who is already exercising, make sure to vary your routine. Include both cardiovascular and resistance training exercises You remember what I said about muscle If you are new to the world of elliptical machines, start out slow.

As soon as that becomes easier, you can start stepping up the pace, or introducing some weight training into the routine. Find a friend who is interested in joining you, it makes the routine a little more enjoyable and you'll find its easier to stick to a schedule when there is someone else depending on you to do so.

Don't be discouraged if you slip up and have one last ice cream cone before the season is over. Don't beat yourself up if you miss the gym one day.

Just get up the next morning and start all over again, doing the right things. Don't deny yourself the odd treat, just don't do it everyday. Diets don't work, but small, simple and lifelong changes in eating and exercise habits DO!

Weight loss is really just disease prevention by a different name. A smaller waistline is only a small side effect of an overall healthier you. Click here to continue shopping.. Copyright National Nutrition Ltd. Please note that while National Nutrition supports your right to use nutritional supplements for any therapeutic purpose you or your practitioner see fit, that the information on this website should not be considered as a claim, or a substitute for the advice of your health care practitioner.