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The effect of soup on satiation. "Cold water boosts your metabolism. J Physiol (Lond). To get prisoners to gain thirty pounds on a regular diet, it took about 140,000 excess calories per certain amount of body surface area. Given the metabolic harms of excess branched-chain amino acid exposure, leaders in the field have suggested the invention of drugs to block their absorption, to promote metabolic health and treat diabetes and obesity without reducing caloric intake. Or, we can just try not to eat so many branched-chain amino acids in the first place. For example: "If I get hungry after dinner, I will eat an apple."" Then I spend the second half on all the tools I unearthed to drive further weight loss for any stubborn pounds that remain. Flatiron Books; 2015. All his proceeds from his books, DVDs, and speaking engagements are all donated to charity. Even researchers in the field might not be able to keep track of whats going on beyond their narrow domain. When undigested calories are detected that far down in your intestines, your body thinks I must be full from stem to stern, and puts the brakes on eating more by dialing down your appetite. The garden of Eden: plant-based diets, the genetic drive to store fat and conserve cholesterol, and implications for epidemiology in the 21st century. Lancet Diabetes Endocrinol. 2014;81:295-304. 2010;18(2):300-7. High vegetable fats intake is associated with high resting energy expenditure in vegetarians. Sims EA, Goldman RF, Gluck CM, Horton ES, Kelleher PC, Rowe DW. Thats the problem. Montalcini T, De Bonis D, Ferro Y, et al. In drug trials its easy: you give half the people the actual medication and the other half an identical-looking sugar pill placebo. If any changes are made to the original text or video, you must indicate, reasonably, what has changed about the article or video. i don't do dr greger's plan myself (it's too complicated and way too much food for me), but i believe the tweaks are only there to give some variety. 1968;81:153-70. Any diet that results in reduced calorie intake can result in weight loss. 1993;47(6):409-18. Balas EA, Boren SA. 2017;7(3):e256. Dr Greger, "Trials have found that a quarter teaspoon of black cumin powder every day also appears to reduce body mass index." There is zero fiber in meat, eggs, or dairy, and typically little or no fiber in processed junk, and therein lies the problem. Four cents too steep? Obesity intervention in persons with spinal cord injury. 1984;7(5):465-70. Byrne CS, Chambers ES, Alhabeeb H, et al. Ceddia RB. We feed them and they feed us right back. There are, however, two important exceptions. Want to know if garlic can cause weight loss? Grunwald GK, Seagle HM, Peters JC, Hill JO. Chronobiologia. Supplemental information. Theres even a food that can prevent the metabolic slowing that your body uses to frustrate your weight-loss attempts. 2013;110(5):969-70. Even if you eat the same amount, even if you absorb the same amount, a calorie may still not be a calorie. In a lab, a calorie is a calorie, but in life, far from it. I mean, isnt a calorie a calorie? 2012;3(3):38-53. Our gut flora, which weigh as much as one of our kidneys, are as metabolically active as our liver, has been called our forgotten organ, and its an organ that runs on MAC, Microbiota-Accessible Carbohydrates. A consideration of its nature and current implications. Ileal brake activation: macronutrient-specific effects on eating behavior? More calories, yet a loss in body fat. Kirby T. Tackling obesity in cities. A landmark study set to be published next month found that, even when presented with the same number of calories, and the same salt, sugar, fat, fiber and protein, processed foods led to weight gain, two pounds gained over two weeks; and unprocessed foods led to weight loss, two pounds down in the same two weeks. Meat consumption in general is associated with weight gain, but poultry appeared to be the worst. (If you have heart or kidney issues, don't increase fluid intake without first talking with your doctor.) The microbiome and obesity: is obesity linked to our gut flora? Modern organic and broiler chickens sold for human consumption provide more energy from fat than protein. Start packing your diet with real food that grows out of the ground, and the pounds should come off naturally, taking you down towards your ideal weight. Processed foods with reduced-fat claims are often so packed with sugar that they can have the same number of calories as a higher fat product. 2012;73:37-48. And be careful when you get out of bed as it can make you feel light-headed." Reply More posts you may like r/atheism Sayer RD, Amankwaah AF, Tamer GG, et al. Why werent we taught about it in medical school? Shintani TT, Hughes CK, Beckham S, O'connor HK. To subscribe, select the "Subscribe on Android" button above. Wright N, Wilson L, Smith M, Duncan B, Mchugh P. The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. The effect of fruit in different forms on energy intake and satiety at a meal. Longitudinal changes in BMI in older adults are associated with meat consumption differentially, by type of meat consumed. First let me describe what my new book How Not to Diet is not about. Dr Greger, "Don't eat while watching TV or playing on your phone." You could swig down that spoonful of oil and not even feel anything in your stomach, but eating a couple of cups of berries could start to fill you up. Can lifestyle changes reverse coronary heart disease? 2012;142(2):340-9. Dr Greger. Okay, so thats what I spend the first half of the book doing, laying out the optimal weight-loss diet. [clears throat]. The Lifestyle Heart Trial. That was the number one predictor of how filling a food is. Its not the fiber, since giving the same amount of broccoli fiber alone provided no significant benefit. PLoS ONE. The problem is that even just sticking to the peer-reviewed medical literature is not enough as, False and scientifically [misleading] unsupported beliefs about obesity are pervasive even in scientific journals. Thats why yes, biochemically a calorie is a calorie, but eating the same amount of calories in different foods, can have different effects. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. The effect of heat treatment of thylakoids on their ability to inhibit in vitro lipase/co-lipase activity. Copy the address found in the box above and paste into your favorite podcast application or news reader. Decreased consumption of branched-chain amino acids improves metabolic health. In 2017, a group of New Zealand researchers published the BROAD study, a twelve-week randomized controlled trial in the poorest region of the country with the highest obesity rates. Vinha AF, Barreira SV, Costa AS, Alves RC, Oliveira MB. To bookmark this site, press the Ctrl + D keys on your Windows keyboard, or Command + D for Mac. Biosci Biotechnol Biochem. 1975;292(22):1148-51. Cuando se ampla, se proporciona una lista de opciones de bsqueda para que los resultados coincidan con la seleccin actual. In fact, I had seen it with my own eyes. Thats how you can lose weight by eating more food. One study that tracked peoples intake throughout the day even found that overweight subjects randomized to pre-lunch vegetable soup not only ate less lunch, but deducted an extra bonus hundred calories at dinner, too, a whole seven hours later. Forsch Komplementmed. You could chug those liquid candy calories in less than a minute, but eating 240 calories of carrots would take you more than two-and-a-half hours of sustained constant chewing. This is a not to be missed episode-CLASSIC Dr. Greger! Ledikwe JH, Blanck HM, Kettel khan L, et al. Without getting obsessive or being hangry. Shenoy SF, Poston WS, Reeves RS, et al. A 48-hour vegan diet challenge in healthy women and men induces a BRANCH-chain amino acid related, health associated, metabolic signature. Since water adds weight and bulk without adding calories, the most calorie-dense foods and the most calorie-dense diets tend to be those that are dry. Ibrahim RM, Hamdan NS, Mahmud R, et al. 2015;101(6):1320S-9S. His 501(c)3 nonprofit NutritionFacts.org is the first science-based, non-commercial website to provide free daily videos and articles on the latest . The researchers repeated the experiment, this time adding a fatty dressing and extra shredded cheese, which quadrupled the salads calorie density. Gulliford MC, Bicknell EJ, Scarpello JH. To subscribe, select the "Subscribe via E-Mail" button above. They ate more than 200 fewer calories of pasta. MAC is just another name for prebiotics, what our good gut flora eat, in other words, fiber. Water-rich foods like vegetables, topping the charts with most more than 90% water by weight, followed by most fresh fruit, coming in around the 80s. So, you can gauge thylakoid activity in the grocery store, in your kitchen with your own two eyes by going for the green. Lyrics, Song Meanings, Videos, Full Albums & Bios: Ghost Train, stuffed and cuffed, bad luck charm, Wretch, pay up, gun fight town, bad attitude, big man mouth . Dr Greger, "Just changing the order in which you eat your foods can have meaningful metabolic impact. The biggest influence on calorie density is not fat, but water content. 2017;2017:9763210. Part of the reason plant-based meats may be less fattening is that they cause less of an insulin spike. It may take up to 17 years before research findings make it into day-to-day clinical practice. The drug companys website offers some helpful tips, though, its probably a smart idea to wear dark pants and bring a change of clothes with you to work. You know, just in case their drug causes you to crap your pants at work. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device. Dr. Greger: Twenty-five years now. I just want to do for your family what Pritikin did for my family. For more than a century, one of the great goals of animal agriculture has been to increase the carcass fat content of farm animals. Diabetes Care. Feed people a chicken and rice lunch, and four-and-a-half hours later, they eat 18 percent more of a dinner buffet than had they instead been given a chicken-free chicken and rice lunch. Health advantages and disadvantages of weight-reducing diets: a computer analysis and critical review. But it may not just be the calories-in side of the equation; those eating more plant-based appear to be effectively burning more calories in their sleep. Malik VS, Willett WC, Hu FB. If you have any questions, please Contact Us, How Not to Diet is out now. 2014;65(8):1019-26. The BROAD study only lasted three months, yet after it was all over, those who had been randomized to the plant-based group not only lost dozens of pounds, but they kept it off. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. When it comes to making life-and-death decisions as important as what to feed yourself and your family, as far as Im concerned theres only one question: What does the best available balance of evidence say right now? Dietary strategies for weight management. Gilsing AM, Weijenberg MP, Hughes LA, et al. Br J Nutr. Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet. The only way to get at the truth, then, is to dive deep into the primary literature, and read all the original studies. Robson AA. Eur J Clin Nutr. The weight tracker can use HealthKit to either save manually entered wei Ginger powder! Taking orlistat: predicting weight loss over 6 months. Body fat loss actually slows down when you switch to a ketogenic diet. 2009;73(8):1837-43. You feel full a hundred calories quicker the following day because, by then, your good gut bugs are feasting on the same bounty and dialing down your appetite. The ileum is the last part of the small intestine before it dumps into your colon. If you put people on a diet packed with fruits, vegetables, whole grains, and beans and allow them to eat as much as they want, they end up eating about 50% fewer calories than they might have otherwise. And you could chug a bottle of juice in a couple of seconds, but to get the same number of calories, you would have to eat about five cups of apple slices. Soleimani D, Paknahad Z, Askari G, Iraj B, Feizi A. Eating more plant-based you burn more calories just existing. Int J Vitam Nutr Res. Read our important information about translations here. Eaton SB. You may republish this material online or in print under our Creative Commons licence. What do our good bacteria do with the fiber? J Ethnopharmacol. Mnif S, Aifa S. Cumin (Cuminum cyminum L.) from traditional uses to potential biomedical applications. Or, take some omnivores and put them through even a 48-hour vegan diet challenge, and, within two days, you can see the oppositesignificant improvements in metabolic health. 2013;3(5):337-52. Or split people into two groups and give half about two tablespoons of goji berries a day, and forty-five days later, the goji group appeared to cut two-and-a-half inches off their waistline compared to no change in the control group. In this case, lowering fat content effectively made up to 100,000 calories, disappear. Effect of cumin powder on body composition and lipid profile in overweight and obese women. Dr. Greger's Daily Dozen details the healthiest foods and how many servings of each we should try to check off every day. Now, if you overcook greens too longyou know how they turn that drab olive brownthats the thylakoids physically degrading, but blanched for fifteen seconds or so in steaming or boiling water, you know greens get an even brighter greenthat actually translates into a boost in the fat-blocking ability. They used about a half teaspoon of garlic powder a day, which would cost less than four cents. Plant Foods Hum Nutr. But, six months later they were only down about twenty-seven pounds! There are specific foods shown in interventional trials to cause you to burn more fat, suppress your appetite, rev up your metabolism, block the absorption of calories, and effectively take away even more calories than they provide. Thats why one of my 21 tweaks to accelerate weight loss, is two teaspoons of vinegar with each meal, either sprinkled on your salad or even just added to tea with some lemon juice. Eur J Endocrinol. Michael Greger, M.D. A tomato is 95 percent water; so, youd be filling up a fist-sized portion of your stomach with only about fifteen calories before a meal, its certainly possible, but wed need a better study to prove it for weight loss. Just looking at the bathroom scale, though, the keto diet seems like a smashing success, losing less than a pound a week on a regular diet to boomthree-and-a-half pounds in seven days after switching to keto, but what was happening inside their bodies told a totally different story. Pritikin, the man who healed America's heart. Ann Nutr Metab. The plant-based group had left the three-month study nineteen pounds lighter on average. In the second half, I go a step further and show how even the exact same foods eaten differently can have different effects. How can you keep people satisfied cutting more than a thousand calories from their daily diet? Since then, Nutritionfacts.org has grown and so has Dr. Greger's platform. Thats why in my upcoming book, How Not to Diet, which I am very excited about, [clears throat], thats why Low in Calorie Density is on my list of the 17 ingredients for an ideal weight loss diet. If you want testimonials and before-and-after pictures, you have come to the wrong place. A randomised controlled trial on hypolipidemic effects of Nigella Sativa seeds powder in menopausal women. Dietary Management of Obesity: Cornerstones of Healthy Eating Patterns. 1985;41(5 Suppl):1132-45. 1992;27(10):814-20. Jenkins DJ, Kendall CW. Theres that fiber again. If you have any questions, please Contact Us. Am J Clin Nutr. Spinal Cord. It has got to be this spice. I certainly never thought Id stumble across some novel weight-loss strategy. 2018;596(4):623-45. A calorie may still be a calorie circling your toilet bowl, but flushed calories arent going to make it onto your hips. Thats the anal leakage drug you may have heard about, though the drug company evidently prefers the term fecal spotting to describe the rectal discharge it causes. Effects of consuming mycoprotein, tofu or chicken upon subsequent eating behaviour, hunger and safety. Sharifi F, Sheikhi AK, Behdad M, Mousavinasab N. Effect of garlic on serum adiponectin and interleukin levels in women with metabolic syndrome. Most of the cells in our body are bacteria. Its not only what we eat, but how and when. Am J Clin Nutr. Women asked to eat a ripe tomato before lunch every day for a month lost about two pounds, but without a control group you dont know if the tomato had anything to do with it. Dr. Greger has appeared on shows such as The Colbert Report and The Dr. Oz Show. Dr Greger, "Regular self-weighing is considered crucial for long-term weight control." Public Health Nutr. Today we'll introduce you a list of small changes that you need to make in order to keep your diet under control. 2016;14(8):e1002533. Effect of garlic powder consumption on body composition in patients with nonalcoholic fatty liver disease: a randomized, double-blind, placebo-controlled trial. Big Pharma is all over it. Nutritionist's 21 tweaks to boost your healthy diet and help you lose weight Dr Michael Greger, author of the new book How Not to Diet, explains how minor changes in your lifestyle can aid. Zare R, Heshmati F, Fallahzadeh H, Nadjarzadeh A. Thats why 100 percent of the proceeds I receive from all of my books, and DVDs, and speaking engagements are all donated to charity. Now if you can splurge up to three cents a day, theres black cumin. They would have lost more body fat if they had kept eating; they would have lost more body fat, eating more calories. Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Its like every calorie label you look at gets instantly discounted when you are eating lots of fiber-rich foods, which is why it makes it onto my list. Anything we can put on that first-course salad to boost weight loss even further? 2018;102(1):107-124. World J Diabetes. For those same calories, you could have instead eaten about two cups of blackberries, for example, a food with a low calorie density. Its called vinegar. Over a dozen randomized controlled trials starting at just a quarter teaspoon of ground ginger a day showing significantly decreased body weight for just pennies a day. Metab Clin Exp. Some foods are just impossible to overeat. Tian S, Xu Q, Jiang R, Han T, Sun C, Na L. Dietary protein consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Thats where fiber comes in. 2010;13(3):400-8. Sports Med. If you bump peoples fiber intake up, even to just the recommended minimum daily fiber intake they start losing weight, because they experience about a 10% drop in daily caloric intake. The effect on calorie density is so dramatic the food industry wants in on the action. You will never see Dr. Greger refer to a study that shows anything positive about meat, but you will see plenty of studies that point out the pitfalls of consuming animal products. There are more than half a million scientific papers on obesity with a hundred new ones published every day. And I was even able to traverse beyond the existing evidence base to propose a new method to eliminate body fat. Two cups of water before each meal, 44 percent faster weight loss. My grandmother was cured of her end-stage heart disease by one of Deans predecessors, Nathan Pritikin, using similar methods. Am J Clin Nutr. Boschmann M, Michalsen A. Fasting therapyold and new perspectives. Mycoprotein reduces energy intake and postprandial insulin release without altering glucagon-like peptide-1 and peptide tyrosine-tyrosine concentrations in healthy overweight and obese adults: a randomised-controlled trial. The problem is keeping them off. Cayenne pepper can counteract the metabolic slowing that accompanies weight loss and accelerate fat burning as a bonus. Starting each meal with an apple, light soup or salad may also later reduce your appetite for other, high-calorie-density foods." Researchers in Hawaii tried putting people on more of a traditional, Hawaiian diet with all the plant foods they could eat, unlimited quantities of fruits, vegetables, whole grains, and beans. The resting metabolic rate of those eating more plant-based may be 10% higher, or more; a boosted metabolism that can translate into burning off hundreds of extra calories a day more without doing a thing. Youre not going to thrill your stockholders selling something that you cant patent, that costs, three cents a day. Now, the researchers used spinach powder just so they could create convincing placebos, but you can get just as many thylakoids eating about a half cup of cooked greens, which is what I recommend people eat two times a day in my Daily Dozen checklist of all the healthiest of healthy things I encourage people to fit into their daily routine. Though thylakoids eventually get broken down, fiber makes it all the way down to our colon. Please considervolunteeringto help out on the site. So, maybe they should have just called this group the normal protein group, or the recommended protein group, and the group that was eating more typical American protein levels and suffering because of it, the excess protein group. You dont have to mortgage your health to lose weight. But any time you have one group do something special, you dont know how much of the benefit is due to the placebo effect. Nutr Diabetes. That may help explain why the leg muscles of CrossFit trainees placed on a ketogenic diet can shrink as much as 8 percent within two months. 00:00:00. Dr Greger, "A half teaspoon of regular cumin at lunch and dinner has been shown to help lose weight." From Althea Restaurant in Chicago, my favorite nutrition nerd of NutritionFacts.org, Dr. Greger talks Coronavirus, How Not to Diet and his 21 tweaks for staying strong and healthy. Luckily for us, in the interview snippet below, he shares his favorite tweak-- which he calls "exercising while sleeping!" Food nanotechnology: water is the key to lowering the energy density of processed foods. McCarty MF. 2010;92(2):398-407. Dr. Greger is a physician, New York Times best-selling author, teacher and international speaker. At the end of those twelve weeks, class was dismissed, and no more instruction was given. Dr Greger, "Whole grains are better than refined grains when're trying to lose weight. Both groups are then doing the same thingtaking identical-looking pillsand so, if you see any difference in outcomes, we can suspect its the due to the actual drug. Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Or would they eat a hundred fewer calories of pasta, effectively canceling out the added salad calories? Kephart WC, Pledge CD, Roberson PA, et al. You can show this experimentally. If there was one piece of advice that sums up the recommendations in my upcoming book it would be: Wall Off Your Calories. Animal cells are encased only in easily digestible membranes, which allows the enzymes in our gut to effortlessly liberate the calories within a steak, for example. Dr Greger, "Ninety minutes of moderately intense activity a day is also the optimum exercise duration for weight loss. These genius tweaks can instantly cut calories from your daily menu without sacrificing flavor. Thylakoids are the great green engine of life, microscopic sac-like structures composed of chlorophyll-rich membranes concentrated in the leaves of plants. Dropping pounds isnt so much the issue. 2018;219:173-181. And its not just the calories in the high-fiber foods themselves that are less available. Lancet. Fontana L, Cummings NE, Arriola Apelo SI, et al. 2018;57(1):199-207. Appetite. We comb through tens of thousands of studies a year so youdont have to. Casazza K, Fontaine KR, Astrup A, et al. Its strictly noncommercial, not selling anything. Use this spice in conjunction with Dr. Greger's Daily Dozen and 21 tweaks. 2015;50(2):82-9. Instead of vague self-promises to "do our best," these are specific if-then plans. So, you snooze you losefat! As you can see, for example, oil, has a high calorie density, meaning a high calorie concentration, lots of calories packed into a small space. Monte, T., & Pritikin, I. More than half of Americans surveyed think that steak is a significant source of fiber. Raynor HA, Li F, Cardoso C. Daily pattern of energy distribution and weight loss. Whats more, the context in which we eat matters, too. (1988). Front Immunol. So, my recommendation to stop eating after 7 PM is not just because, you know, Im afraid people are mindlessly snacking on the couch or something. Kim H, Caulfield LE, Rebholz CM. Below is an approximation of this videos audio content. Rolls BJ, Roe LS, Meengs JS. 2000;19(5):578-90. Himaya A, Louis-Sylvestre J. What will happen if I do Dr. Greger's "21 Tweaks of Weight Loss" for 6 months? Dr Greger, "Studies have demonstrated that boosting the amount of time food is in our mouths can result in lower caloric intake, so extend meal duration to at least 20 minutes. The researchers learned how difficult it was to have people to gain weight on purpose unless, you feed them lots of fat. Just the source of nearly all known lifeand, the oxygen we breathe, no biggie. What on earth is a thylakoid? And fiber doesnt just trap sugars. You can activate this enzyme through exercise, fasting, and nicotine, but is there any way to boost it for weight loss without sweat, hunger, or the whole dying-a-horrible-death-from-lung-cancer thing? Nutrients. Emmaus, PA: Rodale Press. As of April 2020, I haven't adopted these tweaks into my food system, but here they are: AT EACH MEAL Preload with Water "Cold water boosts your metabolism. Based on this, Justuseapp Legitimacy Score for Dr. Greger's Daily Dozen Is 68.0/100. Am J Clin Nutr. Hirsh E, Halberg E, Halberg F, et al. Kalonji is a part of several Indian dishes' spice mix. 2016;34(11):2127-35. 2017;71(5):594-601. Why should more fiber mean fewer calories? Two important exceptions to the relationship between energy density and fat content: foods with reduced-fat claims and high-fat vegetable-based dishes. It's noteworthy that the App has been updated with the 21 tweaks for weight loss within plant-based diet. And the fact that it can also be so effective in treating, arresting, and reversing other leading killers, like type 2 diabetes and high blood pressure, would seem to make the case for plant-based eating simply overwhelming. If you want to be regaled with success stories and testimonials and before-and-after pictures, you have come to the wrong place. Three months in, the fake vinegar group actually gained weight (as overweight people tend to do), whereas the genuine vinegar groups significantly lost body fat, as determined by CT scan. La fontaine HA, Crowe TC, Swinburn BA, Gibbons CJ. Because decreased consumption of branched-chain amino acids improves metabolic health. A way to reverse CAD?. 2013;368(5):446-54. The same snack at night is literally more fattening than eating the exact same snack during the daytime, all thanks to our circadian rhythms, our Chronobiology. Something I spend a whole chapter on. Ali Z, Wang Z, Amir RM, et al. Kumari M, Kozyrskyj AL. Want to watch my free training and/or book a call. You can find Dr. Greger's 21 tweaks in his Daily Dozen app. Overweight adults were randomized to eight weeks of either a calorie-restricted diet or the same diet combined with five days a week of just one less hour of sleep a night. Trans Assoc Am Physicians. Daily Dozen Overview: This blog article has a good summary: Dr Greger's Daily Dozen Healthiest of Healthy Foods (2021). 1989;50(4):773-7. My section on other fat-blocking foods starts out with a command to Eat Your Thylakoids, doctors orders. You may not use our material for commercial purposes. Am J Clin Nutr. Some vegetables, on the other hand, are more than 95 percent water, and not just iceberg lettuce. Ball MF, Canary JJ, Kyle LH. Its also available as a digital download. No wonder a whole food, plant-based diet is the single most successful weight loss intervention without calorie restriction or exercise ever published in the peer-reviewed scientific literature, and proven in a randomized controlled trial.