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Is a high protein weight loss diet the best approach if you want to lose weight?

Posted by on 9:00 am Body fat, Body mass index, Calories, Diet, Diet, Fat, General Health, Get in shape, Lose fat, Stay healthy, Weight, Weight loss, Women, Womens health | 0 comments

Is a high protein weight loss diet the best approach if you want to lose weight?

 

 

pretty girl holding a tray with high protein food

 

In this study, two diets containing different amounts of protein were compared (Smith GI, et al., 2016).

The participants, obese postmenopausal women lost 10% weight using a diet providing either 0.8 g of protein per kg of body weight or a diet providing 1.2 g of protein per kg of body weight.

 

Weight loss usually results in several metabolic benefits, one is improved insulin sensitivity, which means that the transfer of blood glucose into the cells is improved.

 

 

The researchers found that when compared to the low protein diet, the high protein diet prevented the weight loss-induced improvements in muscle insulin signaling and insulin-stimulated glucose uptake.

Not only that but induced adaptations in oxidative stress and cell structural biology pathways, which also are benefits accompanying weight loss, did not take place on the high protein diet.

 

One of the benefits of the high protein diet was that it reduced the weight loss induced a decline in lean tissue mass by 45%.

You don’t want to lose lean muscle mass, but that can be prevented by including exercises, which any good weight loss program will recommend.

 

There are many ways to lose weight, but not all approaches give you the same benefits, so choose wisely.

 

a table with high protein food

 

References:

Smith GI, Yoshino J, Kelly SC, Reeds DN, Okunade A, Patterson BW, Klein S, Mittendorfer B, High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women.Cell Rep. 2016 Oct 11;17(3):849-861.

Is a high fat, ketogenic diet good for your cardiovascular system?

Posted by on 8:39 am Cholesterol, Diet, Diet, Lose fat, The Learn to Eat Plan, Weight loss | 0 comments

 

Is a high fat, ketogenic diet good for your cardiovascular system?

 

Let’s see what science says about the effect of the ketogenic diet on the cardiovascular system.
The goal of this study was to measure changes in glucose, lipid, and inflammation (Rosenbaum
M, et al., 2019).
17 men were put on a baseline control diet for 4 weeks and then switched to a ketogenic diet for
4 weeks.
This is what the researchers found.
Total and low-density lipoprotein cholesterol and C-reactive protein were significantly
increased on the ketogenic diet.
These are all cardiovascular disease risk markers. Especially LDL cholesterol and C-reactive
protein which is an inflammatory marker.

 

 

Flow-mediated dilation is another indicator of vascular health.
In this study, obese participants were either consuming high fat or low-fat meals for 6 weeks
(Varady KA, et al., 2011).
After 6 weeks, flow-mediated dilation improved in the low-fat group with a 32% increase and was
impaired in the high-fat group with a 19% reduction.
When 42 participants consumed a ketogenic diet for 6 week LDL cholesterol increased
significantly with 10.7% (Urbain P, et al., 2017).

 

 

Research, in general, has shown an increase in LDL cholesterol with a high-fat diet.
Negative effects on the cardiovascular system seem to be a concern with high-fat diets even if
some people may respond more favorably to a ketogenic diet than others.

References:

Rosenbaum M, Hall KD, Guo J, Ravussin E, Mayer LS, Reitman ML, Smith SR, Walsh BT, Leibel
RL, Glucose and Lipid Homeostasis and Inflammation in Humans Following an Isocaloric
Ketogenic Diet. Obesity (Silver Spring). 2019 Jun;27(6):971-981.

Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz H, Impact of a 6-week
non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical
parameters in healthy adults. Nutr Metab (Lond). 2017 Feb 20;14:17.

Varady KA, Bhutani S, Klempel MC, Phillips SA. Improvements in vascular health by a low-fat
diet, but not a high-fat diet, are mediated by changes in adipocyte biology. Nutr J. 2011 Jan
20;10:8.

 

Learn to eat program

  • How and why different foods affect you
  • How to put together meals that will produce the results you’re looking for
  • How to lose weight effortlessly by eating the foods your body needs
  • How to gain muscle and improve sports performance.
  • How to reduce inflammation and pain
  • How to stabilize your moods so you feel happier
  • How to lower cholesterol and triglycerides

 

Walk fast to get help with with weight loss.

Posted by on 1:00 pm BMI, BMJ Formula, Body fat, Body mass index, Exercise, Exercise, Get in shape, Lose fat, Sports performance, Vigorous Activity, Waist circumference, Weight, Weight loss | 0 comments

Running on treadmillWalking has been promoted as an easy way to lose weight and stay in shape, but is it really effective? That is exactly what the reviewed researched investigated.

The participants a total of 4511 adults aged 18-64 years were included in the study(Fan JX, et al. 2013). The body mass index (BMI) were measured and accelerometers were used to evaluate minutes per day of high intensity bouts of walking of either 10 minutes or more, or less than 10 minutes. This was compared with lower intensity walking of 10 minutes or more per day and lower intensity walking of less than 10 minutes per day.

It was found that both higher intensity short-duration or walking long-duration were related to reduced BMI or risk of overweight/obesity. Neither the short walks or the long walks of lower intensity were found to have a positive effect on BMI or risk of overweight/obesity.

The message is that even less than 10 minutes of walking per day can help you prevent weight gain if it is high intensity walking. This is another example showing that it is the intensity of the exercise you do that is important, not the time you spend doing it. The more intense you exercise, the less time you need to spend doing it.

 

 

 

Fan JX, Brown BB, Hanson H, Kowaleski-Jones L, Smith KR, Zick CD Moderate to vigorous physical activity and weight outcomes: does every minute count? Am J Health Promot. 2013 Sep-Oct;28(1):41-9. doi: 10.4278/ajhp.120606-QUAL-286. Epub 2013 Mar 4.

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Weight Loss It makes a difference where the calories are coming from.

Posted by on 11:54 am Diet, Diet, Health, Lose fat, Nut consumption | 0 comments

You have probably heard that if you want to lose weight it does not matter where the calories are coming from as long as you reduce your calorie intake. All you have to do, if you want to keep your weight at a healthy level, is to adjust your calorie intake.

This is not true. The source of calories, in other words the type of food you eat, makes a difference when it comes to how much weight you will lose and if you will lose fat or muscles. It is also easier to maintain your weight at a better level if you eat certain foods.

The research reviewed here are just 3 examples of this, and the findings in these studies may surprise you.

One of the studies included 51, 188 women aged 20 to 45 years with no cardiovascular disease, diabetes, or cancer (Bes-Rastollo M, et al. 2009). The objective was to determine the relation between nut consumption and long term weight change. The researchers evaluated the dietary intake of nuts and weight changes for 8 years in these participants.

Nuts are high in fat and for that reason calorie dense. For that reason you may think that if you eat nuts on a regular basis you would gain more weight than if you don’t. The results however showed that the women who reported eating nuts twice or more times per week had slightly less weight gain than did women who rarely ate nuts.
The results were similar in normal-weight, overweight and obese participants.

 

Another example is a study where the participants were assigned to a weight reduction diet for 12 weeks (Li Z, et al. 2011). One group included an afternoon snack of 53 g (240 calories) of salted pistachios and the other group included 56 g of salted pretzels (220 calories) in their diet which otherwise was the same.

The results may surprise you again because there was a significant difference in body mass index (BMI) between the two groups. The pistachio group reduced their BMI from 30.1 to 28.8 while the pretzel group reduced their BMI from 30.9 to 30.3. This means that the group who ate nuts as a snack reduced their BMI twice as much compared to the ones who ate the pretzels. After 6 and 12 weeks the triglycerides were also significantly lower in the pistachio group.

In the third example the study participants who were healthy men and women added either candy or roasted peanuts to their regular caloric intake for 2 weeks (Claesson AL, et al. 2009).

You may again be surprised, but the results documented that the group who added the candy increased more in weight than the group who added the peanuts. The waist circumference increased significantly only in the candy group. They gained fat around their waist. At the end of the study the LDL cholesterol and Apo B/Apo A-1 ratio, both risk factors for cardiovascular disease, were higher in the candy group. The basal metabolic rate increased only in the peanut group, which means that they started to burn more calories at rest.

These are just some few examples of research showing that it definitely makes a difference where the calories are coming from.

There are other studies documenting similar results as described here when the researchers compared the results from eating the same amount of calories, but from different types of food.

Imagine the results you can get when you combine these different types of food in a meal and set up a weekly food schedule incorporating this information.

That is exactly what I did when I developed the “Learn to Eat” program.

You can download the program immediately by going to the page Learn to Eat and get started on a healthier way of eating right away.

 

 

 

Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr. 2009 Jun;89(6):1913-9. Epub 2009 Apr 29.
Claesson AL, Holm G, Ernersson A, Lindström T, Nystrom FH. Two weeks of overfeeding with candy, but not peanuts, increases insulin levels and body weight. Scand J Clin Lab Invest. 2009;69(5):598-605.
Li Z, Song R, Nguyen C, Zerlin A, Karp H, Naowamondhol K, Thames G, Gao K, Li L, Tseng CH, Henning SM, Heber D. Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program. J Am Coll Nutr. 2010 Jun;29(3):198-203.

 

If your weight goes up you may need more vitamin D.

Posted by on 11:53 am Health, Lose fat, Vitamin D, Weight gain, Weight loss, Women | 0 comments

Low vitamin D levels are commonly found with obesity. The first study reviewed here investigated the effect of weight loss through diet and exercise on serum levels of vitamin D (Mason, et al. 2011). Vitamin D concentration was measured at the start of the study and 12 months later.

The results showed that greater weight loss was associated with increased vitamin D. As weight loss increased vitamin D levels increased.

The next study reviewed evaluated vitamin D levels in normal weight, overweight and obese cancer patients (Vashi PG, et al. 2011). The participants were both females and males with different kinds of cancer.

The conclusion of the research was that obese cancer patients had significantly lower levels of serum vitamin D when compared with the other groups.

If your body mass index is on the high side you need to supplement with more vitamin D, but what is interesting is that your vitamin D level would increase somewhat just by losing some weight.

 

 

 

Mason C, Xiao L, Imayama I, Duggan CR, Bain C, Foster-Schubert KE, Kong A, Campbell KL, Wang CY, Neuhouser ML, Li L, Jeffery RW, Robien K, Alfano CM, Blackburn GL, McTiernan A. Effects of weight loss on serum vitamin D in postmenopausal women. Am J Clin Nutr. 2011 May 25.
Vashi PG, Lammersfeld CA, Braun DP, Gupta D. Serum 25-hydroxyvitamin D is inversely associated with body mass index in cancer. Nutr J. 2011 May 16;10(1):51.

Losing fat may slow your thyroid.

Posted by on 10:48 am Diet, Hormone, Lose fat, Stay healthy, Thyroid, Vitamin B12, Weight loss | 0 comments

It has been a belief for a long time that starving yourself would slow down the thyroid and not be productive in the long run if you want to lose weight, especially if you want to lose fat.

This was now confirmed in a recent study where the participants were randomly assigned to either a caloric restriction group, an exercise induced weight loss group, or a placebo group for 12 months (Weiss EP, et al, 2008).

The fat mass decreased significantly in both the caloric restricted group and the exercise group, but not in the placebo group. There were not a significant difference in fat loss between the caloric restriction group and the exercise group. What was interesting however was that the plasma concentration of the thyroid hormone T3 decreased in the caloric restricted group, but not in the exercise group even if both of the groups lost about the same amount of fat.

The lesson is that if you want to lose weight and stay healthy, exercise should be a part of the program in addition to a healthy diet.

References:

Weiss EP, et al. Caloric restriction but not exercise-induced reductions in fat mass decrease plasma triodothyronine concentrations: a randomized controlled trial. Rejuvenation Res. 2008 Jun;11(3):605-9.