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Acai Berry: Health benefits to Our Skin and Weight

Acai Berry: Health benefits to Our Skin and Weight

When it comes to health and wellness, you are familiar with the usual buzzwords. “Superfood” and “Power-packed” get thrown around a lot. Likewise, the words probably bring to mind images of leafy kale and bright, juicy blueberries. If you’ve ever visited a health-foods restaurant, then you probably also think of Acai berries.

The long, reddish-purple berry that closely resembles a blueberry is rich in antioxidants. In fact, many makeup and cosmetic brands even use it as an ingredient for their skincare! While there is debate as to whether or not Acai specifically promotes weight loss, there is no doubt that berries are part of a healthy diet which can aid in reduced pounds.

What is Acai?

The acai berry comes from the acai palm tree, which is native to Central and South America. The pulp is richer in antioxidants than cranberries, raspberries, blackberries, strawberries and even blueberries [1].

According to research, Acai really became popular around 2009. One website recorded this shocking find: “According to Spins, a market research and consulting firm for the natural products industry, Americans spent more than $108 million on acai products in the 52 weeks ending Feb. 21, up from just over $62 million the year before. [2].

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As you might expect, Acai berries are pretty fragile, so it’s hard to find them whole anywhere but Central and South America. That means most connoisseurs are going to have to purchase powdered or frozen acai pulp to add to smoothies.

While plenty of people like to add powder or frozen berries to smoothies, these antioxidant-rich superfoods can also be added to skincare.

    Raw acai berry

    Nutritional Profile

    While some fruits can often be high in natural sugar, acai berries remain relatively low. Here’s a breakdown of the nutritional profile of 100g of the food [3]:

    • Calories: 70
    • Calories from Carbs: 16
    • Calories from Fat: 50
    • Calories from Protein: 4
    • Vitamin A: 750 IU
    • Calcium: 20mg
    • Sodium: 10mg
    • Dietary fiber: 2g
    • Sugars: 2g

    Health Benefits

    Acai berries, like all fruits, have some pretty exciting health benefits. Here are some of the most important ones [4].

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    Acai helps to prevent cancer

    Remarkably, antioxidants found in Acai berries have been shown to kill cancer cells, especially leukemia. Other research proved Acai began destroying cancer cells in less than 24 hours of ingestion. In one exiting study, the berries successfully killed 86 percent of lung cancer cells [5]

    Acai helps aid weight loss by reducing appetite

    Some research indicates acai berry pulp is effective for weight loss for most people. In fact, it has been shown to reduce the negative impact of high-fat diets. If you’ve ever perused your local health food store, you may have noticed supplements boasting their acai contents. This is due to reports illustrating the health benefits of the food. One such study found that 30 days of using acai supplements or eating the berry on its own allowed for lower levels of fasting insulin and glucose.

    Acai is useful in treating various skin disorders

    Antioxidants have long been known to help boost skin health, and Acai berries are no exception. They can prevent early aging and even help regenerate skin cells. Our ancestors are believed to have used Acai and other antioxidant-rich foods internally and externally to prevent breakdown of skin cells and to avoid dark spots ,wrinkles and fine lines [6].

    Acai reduces the risk of atherosclerosis and stroke

    Acai berries are high in something called anthocyanin. This antioxidant is also found in red wine and has the ability to lower cholesterol levels in the blood stream! These powerful antioxidants can prevent blood clots and enhance oxygen flow to your blood while lowering the overall risk of stroke and heart attacks [7].

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    Acai boosts mental function and sharpness

    Unfortunately, we can’t always prevent certain things in our bodies from going downhill as we age. Damaged cells accumulate in our brains and can cause Alzheimer’s and other memory and mental related issues. Polyphenols are what give berries their red/blue hues. They activate proteins that can undo damaged cells [8].

    Acai aids in healthy digestion

    Acai berries detoxify the digestive tract and assist in healthy digestion. The berries are also a great source of dietary fiber. Many berries are high in fiber, but acai is one of the best [9].

    How to prepare Acai and incorporate it into your diet

    While Acai berries can be eaten on their own, they are typically added into smoothies or smoothie bowls or taken in a supplement form. If you like sweeter breakfasts, the pulp can be added on top of your waffles. When baking, they can easily be added into the recipe in place of other fruits. Acai juice also serves as an ideal substitute for juices or wines in receipts and is a great addition to marinades, sauces and salad dressings [10].

    Acai Bowl Recipe

    While there are plenty of acai smoothie bowl receipts out there, this one from Bakerita is one of our faves.

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      Acai breakfast bowl

      Ingredients:

      • 2 bananas, frozen
      • 1 packet unsweetened acai blend
      • 1 Cup frozen raspberries
      • 1/4-1/2 cup milk of choice

      Toppings

      • Raspberries, fresh or frozen
      • Dark chocolate, chopped
      • Chocolate hazelnut spread
      • Shredded coconut

      Directions

      1. In a high-powered blender, combine the bananas, acai berry packet, raspberry and 1/4 cup milk. Blend until completely smooth, adding up to 1/4 cup more milk if necessary to blend smooth.
      2. Pour into a bowl and top with raspberries, dark chocolate, coconut and a drizzle of chocolate hazelnut spread. Enjoy immediately [11].

      Make sure to share this post along with your favorite way to enjoy Acai. Now, time to go to the store and load up on antioxidant goodness!

      Reference

      More by this author

      Jolie Choi

      Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

      11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

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      1 Does Keto Weight Loss Diet Plan Actually Work? 2 10 Best Healthy and Natural Weight Loss Supplements 3 How to Find Weight Loss Meal Plans That Work for You 4 Intermittent Fasting Diet for Beginners (The Complete Guide) 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

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      Last Updated on October 5, 2020

      Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

      Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

      Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

      I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

      This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

      What Is Intermittent Fasting?

      As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

      While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

      The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

      Getting Started With Intermittent Fasting

      Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

      The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

      It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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      My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

      You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

      Tips To Make Intermittent Fasting Easier

      1. Drink Plenty of Water

      Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

      2. Take in Caffeine in the Morning and Early Afternoon

      The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

      3. Avoid Artificially Flavored Drinks

      One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

      4. Don’t Gorge at Your First Meal

      The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

      To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

      5. Minimize Processed Carbohydrates and Sugars

      While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

      Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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      You can find some carb sources that will aid your weight loss journey here.

      How Intermittent Fasting Helps You Lose Weight

      Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

      This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

      Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

      Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

      The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

      Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

      Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

      One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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      This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

      Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

      Intermittent Fasting Weight Loss FAQs

      Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

      Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

      How Much Weight Will I Lose?

      The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

      While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

      Can I Work out While Fasting?

      Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

      The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

      Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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      Won’t I Lose Muscle When I Fast?

      First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

      Is Fasting Safe?

      As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

      I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

      Are There Any Supplements I Can Take to Make Fasting Easier?

      As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

      I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

      For supplements to specifically help with digestion, check out this article.

      Conclusion

      Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

      If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

      More About Intermittent Fasting

      Featured photo credit: Toa Heftiba via unsplash.com

      Reference

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