Welcome to the Women’s Research Review! 🌸

It's Thursday, which means it's time for another dose of easy-to-understand health insights.

Make sure you keep those eyes peeled for some surprise offer links scattered in today's newsletter. Who doesn't love a good treat? 🎁

Here's What's On the Menu Today:

• Water & Weight: Can drinking more water help you shed those pounds? 💧

• All About Carbs: Unraveling the mystery between low carb vs. moderate carb diets. 🍞🥦

• Eating Speed: Is slower always better? Let's find out! 🍝⏱️

Let’s jump in and uncover what the science says!

STUDY 1: The Water-Weight Wonder! 🥤

Imagine a group of folks between 55-75 years looking to shed some pounds. Half of this group drank 500 ml (that's about 2 cups) of water before every meal, then dug into a calorie-restricted diet. PMID: 19661958

The other half? They just rolled with the diet – no extra H2O.

Fast forward 12 weeks... drum roll, please... 🥁 The water-drinking crew lost an average of 2kg more than their peers. Yep, just by sipping water before meals.

Oh, and that sensation when you fill up on water and can't eat as much? At the start, the water-before-eaters did consume fewer calories.

But 12 weeks later, the difference between the groups was pretty minimal.

Main Takeaway: 💡
Downing 2 cups of water before meals can give your weight loss journey a little nudge, especially if you're watching those calories.

Actionable Step:
Next meal, try gulping down 2 cups or 500 ml of water before you start. Your scale might give you a thumbs up! 👍

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STUDY 2: Low-Carb vs. Balanced-Carb: Who Wins? 🥗 vs. 🍞

Alright, let’s break this down:

What’s the Buzz?
There's been loads of chatter about low-carb diets being the weight loss magic potion. But how do they really measure up against good old balanced-carb diets? Time to find out!

The Experiment:
Researchers played detective 🕵️‍♀️, diving into 61 studies and observing 6925 folks. Half munched on a low-carb diet, while the other half enjoyed balanced carbs. PMID: 35088407

The aim? See who drops more weight and who has a happier heart.

The Big Reveal:
Hold onto your salad forks... 🥁
Surprise, surprise: Both groups, whether low-carb or balanced-carb, had similar weight loss. The difference was teeny-tiny, like around 1 kg over a few years.

Heart health? A close race with no clear winner.

Some studies to support this:

Main Takeaway: 🎈
Team low-carb or team balanced-carb, it seems the end result isn't that different. It's all about what feels right and sustainable for you!

Actionable Step:
Want to lose weight? The secret is staying in a consistent calorie deficit. Trust us, going on a low-carb diet can leave you feeling drained—we've been there, done that.

Focus on a balanced approach that suits you best. Because a fulfilled tummy = a fulfilled you! 🍽️ 🥳

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STUDY 3: Fast or Slow, What's Best for the Glow? 🐢🆚🚀

You know that age-old advice our grandmothers used to give about taking our time at meals? Well, it seems like there’s some pretty solid science backing it up!

In an interesting study, 30 wonderful women around our age (average age of about 23 years and with an average BMI of 22.1) were tested on how quickly or slowly they ate their meals. Here's what went down:

Fast vs Slow Showdown:🍽️

• Fast Eating: The women munched down a meal quickly, consuming about 646 kcal.

• Slow Eating: Taking their sweet time, they consumed a meal with about 579 kcal.

But, there’s more to this story! 🧐

• The slow eaters consumed 66 fewer calories and 46 grams less food overall.

• The majority (25 out of 30) ate more when rushing.

• Quick eaters were gobbling at 84.8 calories per minute, while the slowpokes were leisurely at 21 calories per minute.

• The slow eaters drank more water, about 120 grams more.

• Feeling full? The slow eaters sure did, way more than their speedy counterparts.

Main Takeaway:🌟 Eating slowly might be our secret weapon against overeating! Not only did these women eat less when taking their time, but they also felt fuller and more satisfied after the meal.

Actionable Steps:👠💡

1. At your next meal, try putting your fork down between bites.

2. Drink a sip of water here and there.

3. Engage in conversation, enjoy the ambience, and truly savour each bite.

Remember, it's not about eating less, it's about enjoying more! Let's embrace the slow-eating revolution and see how it changes our mealtime experience.

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📌 Quick Recap & Your Actionable Takeaways

Water & Weight:

• Main Takeaway: Drinking water before a meal can potentially help in reducing your food intake and promoting weight loss.

• Actionable Step: Try having a glass of water 30 minutes before your meals. Stay hydrated and see if it makes a difference for you! 💧

All About Carbs:

• Main Takeaway: While there's a buzz around low-carb diets, a moderate carb intake can be just as effective (if not more) for weight loss and can keep you feeling energetic.

• Actionable Step: Don't be too quick to ditch those carbs! Find a balance that feels right and energizes you. 🍞🥦

Eating Speed:

• Main Takeaway: Eating slower can make you feel fuller quicker, leading you to eat less overall.

• Actionable Step: At your next meal, try taking smaller bites, chewing more, and truly savouring your food. It's not a race! 🐢🍝

Before we sign off, don't forget about those special offer links sprinkled in this edition. We always love bringing you extra goodies! 🎁

Catch you next Thursday! Keep that curiosity alive and shining. ✨

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