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Drinking the recommended amount of water every day may sometimes seem like a daunting task, but here’s why you need water to lose weight — and why you don’t have to drink all that water.
Why You Need Water to Lose Weight
Water suppresses your appetite naturally.
Your body often confuses thirst with hunger. You may think you’re hungry, but you’re actually just thirsty.
When you lack water, you store more fat. Water is the key to fat metabolism. Water lessens the burden on your kidneys. Your kidneys can’t function properly without enough water. Thus, the liver has to compensate and can’t do its job which is to break down fats and produce energy.
NOTE: An overweight person needs more water than a thin one. The more fat you have to lose, the more water you have to drink per day.
Recommended Daily Water Intake
Aim for drinking half your weight in ounces. For example, if you weigh 160 pounds, drink 80 oz. of water (10 cups). Then adjust for hot weather, exercise, and medical conditions.
Fluid Content in Fruits and Vegetables
Percent Water in Vegetables
Cucumber, iceberg lettuce: 96%
Celery, zucchini, romaine lettuce: 95%
Tomatoes, bell peppers: 94%
Water-rich food is full of water and fiber which makes food BIG and HEAVY. So it takes up more space (it’s filling!) without adding a lot of calories.
– Turn casseroles into soups.
– Eat rice (cooked with water) instead of dry, dense bread, bagels or crackers.
– Eat oatmeal (cooked with water) instead of cold dry cereal.
– Eat beans (cooked with water) instead of dense, fatty meat.
High volume foods help stop the diet-deprivation cycle. You can eat more food and feel less deprived.
When to Control Fluid Intake
Important note: People in the later stages of chronic kidney disease (CKD) have a limited ability to remove excess fluid since they have lost kidney function. Those living with CKD have to follow a fluid-restricted diet.
Fit Tip: Focus more on WHAT you eat vs. how much. Just eat more fruit at breakfast and add more veggies to lunch and dinner entrees.
Also, be sure to check the color of your pee. Your urine should be a pale straw color or transparent yellow (think light lemonade). If you’re dehydrated, your urine color will be darker yellow (think the color of honey or apple juice). Then it’s time to drink more water — about 1 to 1 1/2 cups to start — and eat some fruits and veggies!
Numerous studies have linked a high intake of red meat or processed meats to colon cancer. KRON 4 Morning News Weekend anchor, Marty Gonzalez, has me explain why eating animal protein and fat are to blame.
Bile is to Blame
Bile assists with digestion by breaking down fats. Think of bile as “Mother Nature’s degreaser”. This greenish yellow secretion is made and released by the liver, then concentrated and stored in the gallbladder until fat enters your small intestine.
Bile acids stimulate the growth of bacteria, which convert the primary bile acids into secondary bile acids.
Bile acids, particularly secondary bile acids, have long been suspected as being cancer-causing.
Eating more fat means more fat and bile acids in the colon.
High Saturated Fats in the Diet
A high intake of saturated fat is associated with high levels of bile, which is usually evident in colon cancer patients.
High saturated fats + high levels of bile are factors that produce colorectal cancer tumors.
Meat Sources High in Saturated Fat
Meat – e.g., fatty cuts of beef, pork, lamb
Processed / deli meats – salami, sausages, chicken skin
How many times have you heard someone say, “I can’t eat fruit. It has too much sugar.” Are you worried about blood sugar spikes? If so, you might want to rethink your fructose fears.
Table sugar and high fructose corn syrup are known to have adverse side effects, but what about the sugar found naturally in fruit and fruit juice? Can you eat too much fruit? Today I chatted with KRON 4 Morning News Weekend anchor, Marty Gonzalez, and broke down the facts on fruit.
Fruit, Table Sugar, and High Fructose Corn Syrup — What’s the difference?
Table sugar and its synthetic sister, high fructose corn syrup are made up of two molecules: glucose + fructose, a.k.a. “industrial fructose”.
Fruits contain “naturally-occurring” fructose. (Fructose is one of the three building blocks of carbohydrates.)
Industrial fructose is linked to hypertension, belly fat, high triglycerides, and liver disease.
Is Eating Too Much Fruit (Fructose) Bad for You?
Per a University of Eastern Finland study, possible reasons that fruit and fruit juice did not spike blood sugar:
1. Fruit had a more solid consistency: Thickness in a fruit puree may slow digestion vs. gulping down pure sugar water (e.g., soda).
2. Fruit contains soluble fiber: Soluble fiber forms a thick gel in the intestines which slows the breakdown of sugars. Fructose is bound to the fiber, so it does not absorb as quickly.
3. Fruit contains phytonutrients, also called phytochemicals: “Phyto” refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats and thus, provide protection in humans. Phytonutrients slow sugars traveling from the intestines into the blood stream.
Eat Berries to Slow Blood Sugar Spikes
Low-fiber starches (e.g., white bread, white pasta, white flour pretzels, instant oatmeal, corn flakes, and soda crackers) will also spike your blood sugar.
Per another study with starches (white and rye bread) eaten with various berry combinations, the berries suppressed the blood sugar and insulin spikes. So if you eat a starchy, low fiber food on occasion, be sure to eat berries.
What Would Happen if You Ate 20 Servings of Fruit a Day for Several Weeks?