Wednesday, October 27, 2021


Cinnamon is magic for weight loss and insulin resistance treatment


People are ready to try fad diets and weight reduction products when it comes to achieving a healthy weight, but they overlook the necessity of eating properly. It is critical to recognize that the road to greater health begins with a healthy diet, and that there is no short remedy for this.

It is very wonderful when there is a food or drink that you love and  suddenly you discover that it is healthy and very useful; and it also helps in burning more fat and thus losing weight.

In today's topic, we are going to talk about something many of us use it in food and others drink it in the form of tea.

It's cinnamon.

What`s cinnamon:

It is the bark of a tropical evergreen tree ,and there are different types of cinnamon the most important is:

ceylon cinnamon, whose original homeland is Sri Lanka, is the least common and most expensive; It is light brown in color, used in cooking, and recognized by its quality,the other type is Chinese cinnamon (Cassia), which originated in China and is the most prevalent. It has a dark reddish-brown hue and a firmer texture than Ceylon cinnamon.

cassia vs ceylon


Cinnamon properties and advantages:

Cinnamon contains large amounts of powerful antioxidants, such as polyphenols, which reduces the risk of many diseases by protecting the body from oxidative damage caused by free radicals, as well as has anti-bacterial and anti-fungal properties.


Nutritional value of cinnamon:

The following table shows the content of 100 grams of nutrients:


10.58 milliliters


 247 calories


3.99 grams


 80.59 grams


 1.24 grams


 1002 milligrams


64 milligrams


 431 milligrams


 60 milligrams


8,32 milligrams


 10 milligrams


1.83 milligrams


 0.339 milligrams


17,466 milligrams

Vitamin B1

0.022 milligrams

 Vitamin B2

 0.041 mg

Vitamin B3

 1.332 mg

Vitamin B5

 0.358 mg

Vitamin B6

 0.158 mg


 6 mcg

 Vitamin A

295 IU


 3.1 mcg

 Vitamin C

 3.8 mg

 Vitamin E

 2.32 mg


In this topic we demonstrate how cinnamon can assist you in overcoming insulin resistance and losing weight.

first, let's get this straight, when we discuss a drink or nutritional supplement that aids in the reduction of insulin resistance or weight loss, of course, this does not imply that you have an unhealthy dinner and then drink a cup of cinnamon tea and expect favorable outcomes.


Insulin resistance and weight gain:

Basically anything that has an effect on blood sugar and insulin resistance; it should have an effect on weight.

Therefore, according to many studies, there is a significant relationship between insulin resistance and increased body fat; Hence weight gain (1),(2).

The pancreas' beta cells produce the hormone insulin into the bloodstream. Insulin regulates blood sugar levels by stimulating the body's cells to receive high levels of glucose in the blood after each meal and convert it into energy that the cell uses to carry out its functions, resulting in a fall in blood sugar levels.

But if the cells of the body do not respond to insulin (disease condition), will be an increase in the level of blood sugar as a result of not responding  body cells to insulin.

With the increased secretion of insulin from the pancreas to control sugar, and its failure to control its ratio, it converts glucose in this case into fat that accumulates in the abdomen and under the skin, which certainly causes obesity.

How does cinnamon help us lose weight and get rid of insulin resistance?¨


Cinnamon and obesity:

According to the study's summary , cinnamon supplementation positively affects obesity (3).

The researchers found that people who took cinnamon  (2g or more means half a teaspoon ) for 12 weeks ,they show a significant improvement in weight, fat mass and waist circumference.

Cinnamon and insulin sensitivity:

A-In a study (4) conducted on rats about the effect of cinnamon on insulin sensitivity, they found that cinnamon improves insulin sensitivity.

Experiments have found a relationship between cinnamon and metabolic syndrome, w here they found that cinnamon helps treat metabolic syndrome very noticeably.

What is metabolic syndrome?

cinnamon and metabolic syndrome

metabolic syndrome is considered the disease of the era, which many people suffer from.

It is a group of symptoms that come together , which are weight gain, insulin resistance, and high triglycerides, high blood pressure and high blood sugar.

The following Diagram shows the effect of cinnamon on metabolic syndrome in general

diagram show relationship between cinnamon and metabolic syndrome

B-In an other study (5) they tried cinnamon on patients with type 2 diabetes and they found that it improved cumulative sugar (glycated hemoglobin) and fasting sugar , this means that it reduces insulin resistance, and it reduces diabetes and weight as a result.

How to use cinnamon:

Cinnamon can be eaten and used as a spice; or use it to make healthy cakes like pancakes , it can also be made into tea by adding half a teaspoon to a cup of hot water.

If you can eat Ceylon cinnamon, it is better because it contains less coumarin than cassia cinnamon which make it  more safer.


The Botom line:

cinnamon has a significant effect on insulin resistance, weight and blood sugar.

where if we focus on the metabolic syndrome, we find that abdominal obesity - prediabetes - hypertension - insulin resistance – dyslipidemia all come togater.

cinnamon and metabolic syndrome

People should always ask their doctor before using cinnamon supplements or adding it to their diet.

Eating high doses of coumarin, which is found in cinnamon, may causes  some health problems for some people, so eating it in moderation does not provide the body with quantities of , which cause serious side effects.

Ceylon cinnamon contains less coumarin than Chinese cinnamon, which makes it safer.



Thursday, October 21, 2021

what exercises burn the most fat?


It's no secret that exercise offers a myriad of health benefits. But depending on your goals and fitness level, the type and duration of exercise you need to achieve these goals can differ vary greatly.

Searching for the most effective way to get fat burn, burn calories, lose weight while maintaining muscle, increase muscle, increase fitness, strengthen cardio, and much more than just that, then look no further than the HIIT.

HIIT workout

The best HIIT workout to lose weight:

-Battle ropes.


-Assault bike.

-Jump rope.


-Ball slams.



What is High-Intensity Interval Training (HIIT)?

 By definition, high-intensity interval training is a type of interval training in which aerobic exercise or activities are performed for short periods of time followed by shorter recovery periods.

The benefits of HIIT:

Here are six reasons why you should practice high-intensity interval training (HIIT):

HIIT workout

1-It gives you the most bang for your buck in terms of getting more done in less time.

When compared to steady-state workout cardio, HIIT burns more calories during and after a workout.

10-12 minutes of real HIIT (high-intensity interval training), which is work intervals where you put out your best effort; has the ability to burn far more calories than a complete 40-minute steady-state cardio exercise.


2-Burns fat faster than any other type of exercises.

Because of the influence, HIIT has on your metabolism, you can burn fat for up to 24 hours after you finish your workout.


3-improves body symmetry and aesthetics.

By engaging in high-intensity functional exercises, you can improve your body composition by melting fat; it also targets muscles that typical weight training may miss.

This leads to stronger muscle tissue, better symmetry, and a healthier, more appealing, aesthetic physique.


4-There will never be a dull moment.

People frequently complain about reaching fitness plateaus, losing motivation, or becoming bored from their routines, which is, of course, what will happen if you keep doing the same thing.

HIIT is difficult, but exciting, and never boring.


5-Improve mental fortitude and self-discipline.

with HIIT you are forced to push yourself much beyond your comfort zone; it is hard.


 6-You'll feel fantastic right away.

Intense exercise triggers the release of mood-enhancing endorphins in the brain.

This improves focus, mental sharpness, and alertness, and overall puts you in a more positive state of mind.







Sources: /



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