Do Not Throw In The Weight Loss Towel

My last 3 blogs were dedicated to ways to strip down for the summer. I have one more trick up my sleeve for those who may be ready to throw in the “weight loss” towel.  One  reason that weight loss is practically impossible for you is because you are in metabolic limbo. So have I got a diet for you!

It is a diet that was used somewhat regularly at The Atkins Center for clients who were dedicated to sticking to their weight loss plan but there was a disconnect with weight loss results. If this is happening to you, DO NOT THROW IN THE WEIGHT LOSS TOWEL. It is likely your body needs a rest. If you are pumping out too many hormones or organs are not working they way they should, give ‘em a rest.

Try something that will rock your world and shock your system into submission. Try something completely contrary to the imagination…try a fat fast.

A fat fast will trick your body into thinking it is fasting when in truth you are eating 1000 calories. Some people may get away with eating up to 200 calories more. In order to help reset your system, you must consume mostly fat, 75-90% of your calories from fat (not man-made unhealthy trans fats), because fat is the nutrient that has the least effect on your hormones. If hormones are blocking your weight loss, they will no longer be present to stop weight loss progress. If this works, you will have found the answer to your weight loss problem…Metabolic Resistance.

Now this is a complete mental adjustment for those who are low-fat connoisseurs but for you low carbers, its only a stone’s throw away.  As most low carbers typically consume 60-75% fat. You must eat mostly fat.

It has worked for Dana Carpendar and now thanks to her it is a much easier task for you. Why? Because she wrote a cookbook! This makes eating mostly one nutrient, fat,  much easier and certainly much more palatable.

Here is Dana’s story, http://holdthetoast.com/content/so-what-happened-me. Here is her cookbook,  ”Fat Fast Cookbook: 50 Easy Recipes to Jump Start Your Low Carb Weight Loss, http://www.carbsmart.com/fat-fast-cookbook.html.

I had a chance to interview Dana to get  a more personal perspective and better insight into her latest masterpiece.

Interview

Valerie:  What are your favorite recipes in the book?

Dana: I really like the shirataki recipes, especially the Asian noodles and the fettuccine with pancetta cream sauce. And the pepperoni chips are crazy-good, though I try not to eat processed meats too regularly.

Valerie:  Have you had any feedback on hunger or negative side effects? Positive side effects?

Dana: Nope, except people telling me they’ve broken months-long plateaus, and lost 3-5 pounds in a few days.

Valerie:  How long can someone follow the fat fast safely?

Dana: I don’t think anyone really knows for sure. The longest I’m aware of that it’s been used in clinical research is 10 days. Jackie Eberstein, who worked with Dr. Atkins for thirty years, puts those who are seriously metabolically resistant on a rotating schedule of 5 days of Fat Fasting, 2 days of Induction. She has people follow this for as long as they can handle it, or until they’ve lost all their weight, whichever comes first. I trust Jackie’s judgment and years of experience.

Valerie: Yes I worked with Jackie for many years at the Atkins Center and I second that opinion.

Valerie:  What are the ranges of calories and macronutrient breakdown in your fat fast and recipes?

Dana: We kept the recipes in the neighborhood of 200-250 calories each. They range from just under 80% of calories from fat to at least 96% calories from fat. I’ve arranged them in groups by fat content, so that it’s easy to figure that if you eat something in the 80% range earlier in the day, you need to choose something in the 90%-and-above range later in the day to balance it out.

Valerie:  What is the average amount of time to complete the recipes?

Dana: Varies quite a bit. You can make pepperoni chips or Keto Coffee in just a few minutes, but the Coconut Flax Bread will take over an hour. However, once you have that bread in your fridge, all it takes is cutting a slice and spreading it with butter or cream cheese, and you’ve got a quick Fat Fast “feeding.”

Valerie:  Any important aspects of the book that we have not discussed and that may be important?

Dana: It’s useful for more than Fat Fasting. Anyone who is trying to stay in a good, deep ketosis will find it helpful, whether they’re doing it for weight loss, or to fight cancer, or to treat dementia. It should also be very helpful for parents with kids who are on a keto diet for seizure control.

Considering a fat fast?

Speak with a knowledgeable physician before trying this and keep in mind, I absolutely do not recommend this for anyone who can lose weight on any standard diet. It should only be used for those who need to pull hormonal influence out of the weight loss equation.

 

3 Secrets to Shape Up And Strip Down For The Summer (#3)

 

PARK CIRCLE COMMUNITY YOGA (Photo credit: GO INTERACTIVE WELLNESS)

Tick Tock Tick Tock, less than 94 days ’till summer and as the countdown continues there is one missing piece of the fat blasting puzzle.

 

Rule of thumb number 3:

 

Relax and get 6-8 hours of sleep each night

 

What do lack of sleep and lack of  relaxation techniques have to do with eating and weight loss or even weight gain?

 

The obvious answers are:

 

1. If you can’t sleep because you are stressed,  you may eat and it ain’t going to be diet food.
2. Stress triggers eating anytime of the day.
3. Lack of sleep zaps energy and when you feel the need for energy you may eat more.

But the connection  between  stress, lack of sleep, eating more and weight has been found to be deep-rooted not just with the obvious answers above but through hormonal influence.

 

By the time you start to feel your heart pumping adrenaline, released by the adrenal glands, is already on the “stress” scene and cortisol has broken through the flood gates. Daily stress and lack of sleep creates a cascade of 3 hormones:

 

• Growth hormone (GH):  less GH negatively shifts fat and lean body mass ratio
• Cortisol: more cortisol increases blood sugar (by breaking down muscle and using it to create fat) and insulin levels.
• Leptin and Ghrelin: Leptin is a satiety signal. Stress and little sleep lowers leptin and raises ghrelin which increases appetite and facilitates belly fat storage. University of Chicago in Illinois and Stanford University in California completed a study that showed supports this and also found that participants “increased their desire for high carbohydrate, calorie-dense foods by 45%”, http://www.webmd.com/diet/features/lose-weight-while-sleeping?page=2.

These hormones in overdrive and the physical effects placed on these multiple  body systems contribute to many health issues including:

 

• Brain: mood (depression), memory and  motivation
• Belly Fat (increases risk of heart disease, linked to high insulin possibly due to excess cortisol)
• Gastrointestinal issues: irritable bowel, acid reflux etc…
• Skin conditions (rosacea, acne, eczema)
• Decreased immune function

Stress Reduction and Sleep Tactics To Help Fight Fat Making Hormones

 

1. Practice relaxation techniques daily , Deep breathing exercise, a quick video game, http://www.casualgirlgamer.com/articles/entry/16/Top-10-most-relaxing-online-casual-games/ http://www.youtube.com/watch?v=xI3sVuH7rms, yoga, listening to music, dance or get a massage.

2. Sleep (6-8 hours), exercise can physically exhaust your body to help you sleep and it can also help diffuse stress. When things get stressful take a walk to let your mind re-set. Try taking L theanine if you have trouble falling asleep and exercise is not working, http://altmedicine.about.com/od/greentea/a/Theanine.htm

3. Avoid caffeine because it may counteract your efforts to sleep and it revs up the adrenal system as a source of energy.
4. Just laugh, allowing yourself to see an alternate side of the stress  and view it with a sense of humor.
5. Know  it’s OK to seek  professional counseling when needed.

You have 3 months to put my 3 summer slim down secrets to use and Shape Up for your Summer Strip Down. But, wait you’ll want to read next weeks blog because I interview Dana Carpender, author of 17 low carb/paleo books. Her latest masterpiece, “Fat Fast Cookbook:50 Easy Recipes to Jump Start Your Low Carb Weight loss” will provide you with a 4th fat shedding rule to add to your armory in battling the bulge.

 

Related articles

 

• How Too Little Sleep Affects How We Eat (health.usnews.com)

 

3 Secrets to Shape Up And Strip Down For The Summer (Supplements 2)

This time it’s green tea. (Photo credit: Wikipedia)

 

Less than 100 days or about 3 months until summer and I have a few more weight loss supplements to bring you closer to the home stretch and closer to summer strip down shape.  If you missed the first few, check last weeks blog, http://valerieberkowitz.wordpress.com/2013/03/03/3-secrets-to-shape-up-and-strip-down-for-the-summer-supplements-1/.

 

It is important to work with a trained medical professional. Supplements interact can interact with each other, with medications or recreational drugs, or medical conditions. Before you add supplements as part of a nutrition package, check with your doctor to ensure these work with and not against you. Taking excessive doses of these supplements will not get you better or faster results and can cause negative side effects.

 

More fat burning supplements:

 

5. Glutamine can help obliterate cravings. It is an amino acid so take it on an empty stomach or before a work out. Try 2-3 grams after your exercise routine to help boost fat loss or before cravings take over.

 

6. Capsaicin is the ingredient in chilli peppers that makes them hot and fuels fat loss. If you can tolerate them add some to your meals, studies have shown these peppers also increase energy expenditure.

 

7. Calcium/Vit. D (these two micronutrients are linked because so many people are vitamin D deficient and vitamin D helps calcium absorption). Alisa Bowman wrote a comprehensive article in Men’s Health, http://www.menshealth.com/weight-loss/burn-fat-fast, on the various roles vitamin D plays in weight loss. So, read it, you will enjoy. Use 5000 IU, if you are deficient you may need more to bring up the level and then reduce the dose.

 

Check vitamin D levels and check safety data for vitamin D, if you take too much you may actually deplete calcium and increase risk of heart disease, http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind/DSECTION=safety.

 

Interesting news for calcium, it has recently been shown to lower body weight by converting a portion of dietary energy to heat rather than stored body fat. Ensure you get 1000-1200 mg/day.

 

Rosenbaum et al., found that in combination calcium and vit.D supplementation reduced belly fat, http://www.ncbi.nlm.nih.gov/pubmed/22170363.

 

8. Green tea not only helps reduce body fat but it can reduce cardiovascular risk at the same time, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3501173/, volunteers who used approximately 400 mg of green tea extract for 3 months” decreased body mass index, waist circumference, and levels of total cholesterol, low-density cholesterol, and triglycerides.”

 

Caution in drinking too much tea or high doses of supplements as it may reduce iron absorption and raise caffeine intake for those who are sensitive.

 

Drinking 3-4 cups of unprocessed green tea each day is ideal.

 

Thyroid need a boost? Then add selenium and zinc to assist in maximizing hormones that will boost your metabolism. Boosting metabolic rate will increase fat burning too.

 

9. Selenium in the amount of 200-400 mcg works to convert T4 to T3 keeping your metabolic furnace burning.

 

10. Zinc like selenium works on the T4/T3 conversion. It also works along with leptin to help suppress appetite. Use 30 mg of zinc at bedtime and  balance that with 1-2 mg copper.

 

Diet & exercise and supplementation are 2 steps to get you to  summer slim. Next week I attack the last secret to “Shape Up and Strip Down for Summer”.

 

 

3 Secrets to Shape Up And Strip Down For The Summer (Supplements 1)

beach & bikini (Photo credit: – peperoni -)

As the countdown to summer continues step up the fat burning pep by adding supplements to enhance weight loss from diet and exercise. Rule # 2, supplements are key to your “Strip Down” list. Nutritional supplementation is natural and can really benefit health and weight loss, pain and almost any ailment you may have.

However, it is important to work with a trained medical professional. Supplements can interact with each other, with medications, recreational alcohol or drugs, or medical conditions. Before you add supplements as part of a nutrition package, check with your doctor to ensure these work with and not against you. Taking excessive doses of these supplements will not get you better or faster results and can cause negative side effects.

My favorite fat burning supplements are:

1. COCONUT OIL is a medium chain triglyceride that increases fat and calorie burning while potentially reducing appetite and has been found to have beneficial effects on body composition., http://informahealthcare.com/doi/abs/10.3109/09637481003702114. This is one giant step out of the “all saturated fat is bad for you” crock of sh-t bowl. Coconut may also help enhance  thyroid function, skin, immune system  and much, much, more, add 2-4 tbsp a day to your low carb/paleo diet.

2. L-CARNITINE is an amino acid that should be taken on an empty stomach, 1/4-3/4 of a tsp.  It transports  fat to the mitochondria so that it is burned and is involved in energy optimization. In addition to fat loss, L-carnitine seems to be helpful with post work out exercise recovery as it delivers oxygen to the muscles and aids in muscle repair including the heart muscle. L-carnitine is naturally found in meat.

Research has proven the benefits of carnitine for healthy individuals. If you take medications for HIV/AIDS, or heart disease (Doxorubicin) carnitine may be helpful but there are contraindications with valproic acid, accutaine, thyroid and potentially other meds. If you have a medical condition, speak with your doctor before taking supplements.

3. Ubiquinol, Vitamin Q or COQ10 is an enzyme and powerful anti-oxidant, a must in your anti-aging protocol. It is involved in boosting cellular metabolism so you feel more energy while you work out. If you are on certain medications for diabetes or cholesterol, studies have shown that you need ubiquinol. Take 30-100 mg based on the brand with a meal. Side effects are rare but can include headache, fatigue and irritability.  It can decrease the body’s response to blood thinners and lower the need for insulin.

4. L-Arginine is an amino acid that has been shown to assist in fat loss and muscle preservation. According to the Townsend Newsletter, “The muscle mass of an individual determines 40% of his or her insulin sensitivity and 70% to 90% of blood glucose clearance. This makes muscle a valuable asset in sustained body change. Low-calorie diets deplete muscle tissue, significantly reduce metabolic rate, and create a progressive resistance to further weight loss after each month”.  The reasons for its reputation as a “miracle molecule ” are the same characteristics working as its Achilles heel. Arginine seems to effect growth hormone and acts as a precursor to NO (nitric oxide, increases blood flow). Anytime you take a supplement that effects hormones (insulin, growth hormone) or blood flow, you want your doctor to know…DO NOT TAKE THIS WITHOUT CONSULTING WITH YOUR PHYSICIAN but if you get approval, this may do wonders to supplement diet and exercise.

For side effects and interactions visit WebMD, http://www.webmd.com/vitamins-supplements/ingredientmono-875-L-ARGININE.aspx?activeIngredientId=875&activeIngredientName=L-ARGININE.

While these are just 4 ways to boost your weight loss for the summer, 109 days away! There are still more, so catch me next week for the rest of my shape up and strip down summer supplement suggestions.

 

Renew or Re-Do Your “New Year’s” Vow

February 2013 Calendar (Oaxaca Trees) (Photo credit: planeta)

If you made a vow to yourself on December 31 st or any other day. Keep it. Instead of a once a year pledge, make a real commitment. Set an alarm, mark your calendar for the end of each month and re-visit your  goal to determine if the goal is realistic. If you set a general goal, it is likely you will fall into the 25% of those people whose “diet” will fail. Whether diet or lifestyle or any goal, if you stick with it, you will succeed.

Do you want to lose weight or just be healthier this year? You want to succeed? The goal and strategies you set must be front and center on a daily basis.  What is your goal? How will you accomplish it?

For example, your goal might be: I will lose 2 pounds/week.

How are you going to achieve this goal? Specific behavior strategies that you choose to assist you with daily challenges.

Strategies:

1. Switch my low nutrient snacks for real foods that nourish (100 calorie snack pack out, celery with peanut butter in).

2. I will track my foods for accountability (use an app to track daily food).

3. I will not deprive myself when I’m hungry.

Allow yourself three and a half weeks to determine if the set goal is realistic or you need to change it so that it is attainable.

Renew your vow if your are successful, it’s working for you. Add a second goal with 3 new strategies for detailed actions in February. Do this each month.

If you have not achieved your goal in 3 weeks, re-do your vow so that  it is more attainable.

Example of  a resolution “re-do”:

I will lose one-two pounds each week

Strategies:

1. If I eat a 100 calorie snack pack at work, this will be my only desert of the day.

2. I will track my foods for accountability (use an app to track daily food).

3. I will identify real hunger vs. eating when bored.

Just because your initial attempt at weight loss or better health does not work, it does not mean that within six months you throw in the towel. There is more than one way to get things done. It may take a little time to find your comfort zone. But, you will be on track to accomplishing your goals.

At the end of each month, set a time when you check-in, evaluate your progress, or lack of progress. Learn to accommodate your lifestyle, your food preferences and any other hiccup that might interfere with your goal in order to identify what works for you. When you individualize your own plan, you will beat the odds and find a lifetime of success.

So ask yourself, how did my plan go in January? Which strategies worked? What changes will need to be made to next months plan?

Related articles

• New Years Goals ….month 1! (whatwouldyoulovetodo.wordpress.com)

 

A Stroke Of Luck And Note of Appreciation to Shape.com

Me on Shape.com ‘s Lifestyle page (Photo credit: JillOW)

As I am gathering information for next week’s blog, “Immune enhancing foods and supplements” ( the second part to “Protecting Yourself Against The Flu”, http://valerieberkowitz.wordpress.com/2013/01/14/protect-yourself-against-the-flu/), I thought I’d share some great news. I was invited to be a guest blogger for Shape.com. Yeah!!!

It all started out as an interview, http://www.shape.com/lifestyle/mind-and-body/reverse-resolutions-you-should-make-year, and then blossomed into a few writing assignments.

This week was a wonderful experience. I really enjoyed getting to know the senior web editor, Brittany, and appreciate her teaching moments. As I wrote these, I thought you might find them helpful as they may apply to you. I have written 3 this week:

1. National Healthy Weight Week: Self Satisfaction Is Key

http://www.shape.com/blogs/weight-loss-coach/national-healthy-weight-week-self-satisfaction-key

2. The Cheater’s Guide to Fasting

www.shape.com/blogs/weight-loss-coach/cheaters-guide-fasting

3. Fight Diet Failure with 4 Secrets for Weight-Loss Success

www.shape.com/blogs/weight-loss-coach/fight-diet-failure-4-secrets-weight-loss-success

I love hearing from you and getting to know your thoughts and opinions. Please ”like” it, comment, or post to Facebook.

Thanks, I appreciate your support.

 

New Year, New Diet and Weight Loss Information

English: Nutrigenomics: bring disease, cancer, diet and genetics together (Photo credit: Wikipedia)

There are so many reasons why people choose to follow a certain diet.  It is “in” to be thin. So, if you follow a diet that cuts calories or fat, maybe you choose to eliminate meat for ethical reasons or you reduce your cravings by minimizing carb intake, you might want to consider genetic markers that influence disease risk to truly feed your body the right fuel.

Your genes are not only involved with your physical appearance but also involved in daily interactions that effect your health and your weight. Scientists are now beginning to understand how genes play part in the direct effect on health and weight loss. The metabolism, storage and absorption of macronutrients (calories, fats carbohydrates and proteins)  are directed by your genes. This may explain why, you and a friend may follow the same diet but you do not lose the same amount of weight.  Various genes have different working  mechanisms. These interactions are affected by the environment and yes that includes the food you eat.

How can body weight be affected by genes? Just a few ways are featured at,  http://www.weight-loss-i.com/body-weight-genes.htm, and they list: appetite, fat storage, Basal Metabolic Rate (BMR) and lean body mass to fat ratio.

Genes and related Factors on Weight and Blood Sugar (Diabetes):

These are just a few examples of contributing factors effecting excess weight and diabetes beyond the calorie hypothesis.

• Ob(Lep) gene: Jeffrey Friedman, a Hughes researcher at The Rockefeller University in New York, linked both obesity and diabetes to the Ob(Lep) gene. Obesity was associated with a lack of this gene contributing to a lack of leptin and therefore a lack of satiety. Diabetes was linked with a lack of the gene that creates the leptin receptor (a receptor is a molecule with the ability to bind with leptin), http://www.hhmi.org/genesweshare/d130.html.
• CB1, is a receptor involved in cannabinoid (pronounced: can∙ na∙ bin∙ oid) receptor activity, http://www.news-medical.net/health/Cannabinoids-What-are-Cannabinoids.aspx,  and seems to be involved with the development of  insulin resistance, http://www.sciencedirect.com/science/article/pii/S0016508512001527.
• TCF7L2:  The research on this gene is interesting in that when obese individuals had 2 copies of the transcription factor 7-TCF7L2 they responded more positively to a low fat diet, and yet those who were TCF7L2 rs7903146 carriers(or had only 1 copy of transcription factor 7-TCF7L2)  were at higher risk for type 2 diabetes when higher amounts of carbohydrates were consumed,http://xa.yimg.com/kq/groups/16623456/1581108334/name/Wylie-Rosett%20et%20al%20Curr%20Diabetes%20Report%202012.pdf.
• FGF21 is a hormone secreted by the liver during fasting that helps the body adapt to starvation and seems to have a dual role of increasing insulin sensitivity (to help ward of blood sugar, diabetes, heart disease, cancer and any health related insulin issue) and diabetes and protective against metabolic hormone predominantly produced by the liver. FGF21 seems to provide its health benefits by increasing insulin sensitivity and preventing the release of insulin-like growth factor-1 (associated with insulin resistance, cancer), http://www.sciencedaily.com/releases/2012/10/121016103411.htm

.

Nutrigenomics (the study of the effects of foods on genetic behavior) is a new field that is likely going to prove how much we DO NOT know about nutrition and current dietary recommendations.

If the diet you are now following does not work, it may simply be because you and your body are not in sync, you have not found the diet that your body is looking for.  You may need to explore subtle variations in your current eating regimen. You may need to work with an experienced weight loss expert who can assist you in your weight loss and improved health journey. There is hope, keep trying.

It may not be your fault that you are trying to lose weight and are not successful.

What is important to realize is that individualized diets based on genetics, will be more available in the future.

 

 

Holiday Indulgence Guide For Guiltless Eating

160 reasons to be glad the holidays are over (168/365) (Photo credit: reallyboring)

Who doesn’t gain weight during the holidays? Dieting or not, the holiday season is jam-packed with food and “FULL” of complaints about gaining weight. Five months filled with family and social gatherings  focusing on nothing but food and drink.

So what I’m about to say might be surprising but it provides important details on weight gain during the holidays.

A study tracked 165 middle age culturally diverse men and women about 40 years old to identify actual weight gain during the holiday season. Results suggest that weight is the main factor in determining the amount of weight gained over the course of the holiday season.

People who weigh more gain more.  The results showed a 1-5 or more  pound weight gain over the course of the holidays. For many, damage done during the holidays was not that bad,  only about a pound of weight gain. For others who are overweight or obese, maintaining weight was more challenging.  More weight, was gained (greater than or equal to 5 pounds) by individuals who were overweight or obese. And, this pattern held true in different studies for children too.

If that was not enough to swallow, sink your teeth into this.

Holiday indulgence is not just an isolated event, you will be amazed to find out what happens after the holidays. You might think that as time goes on and all the foods associated with the holidays are no more, New Years‘ resolutions are made and preparations for bathing suit season begin with diets and other weight loss tools, that the weight gained during this time frame would melt away. Yet to the contrary, this study suggests that holiday indulgence may be more powerful than you realize.

It seems that fat gained over the holidays is stubborn and participants in this study had not lost the seasonal weight that was gained. Something to think about as Christmas, New Year’s and Valentine’s Day approach. The authors also admit that although their methods helped produce reliable results, there are demographic groups that may not be represented and that people who are not as health conscious or those who fall into a lower socioeconomic group may have different more dramatic results.

Over indulging during the holidays is not benign, it can be fatal to long-term dieting and good health. Consider this in planning your diet strategies over the next month or two. Of course, there is no reason to deprive yourself this season but there is a difference between indulgence and over-indulgence. Keep the odds stacked in your favor, follow these “Holiday Rules” or create your own.

How To Indulge Without Over Indulging

1. Ask yourself, “Is one or five days worth a lifetime of being heavier?”

2. Commit to losing a few extra pounds before or during the season

3. Follow a 3 teaspoon taste rule: One spoon because it is a special holiday food. Two, because you know you want seconds and three is “one for good luck”. An incentive to stick with the plan. Then the rest is given to someone else or thrown out.

4. Do not deprive yourself. Pre-select the foods and the amount of food you will eat on each of these holidays.

5.  Pace yourself and take specific intervals of time between eating

If your weight has not budged or has only moved in the wrong direction, try sticking to a nutrition plan over the holidays as a self commitment promise knowing that the same foods will be waiting for you next year when you weigh less.

Some tips that can help get you through the holidays

http://valerieberkowitz.wordpress.com/2012/11/19/three-holiday-tips-to-maintain-control-of-your-goal/

http://valerieberkowitz.wordpress.com/2012/11/25/30-days-30-ways-to-stick-with-your-meal-plan-during-the-holidays-or-anytime/

http://valerieberkowitz.wordpress.com/2012/11/12/10-winter-warm-and-healthy-low-carb-foods-and-beverages/

Eat to make a change, eat to lose weight and be healthy. Eat during the holidays just do not overeat. But if you do, if you gain weight, how will you prioritize the weight loss so you can prove this study wrong and lose the seasonal weight gain?

 

Non-Caloric Artificial Sweeteners Help To Disprove The Calorie Theory

Artificial Sweeteners – Splenda & Equal (Photo credit: Bukowsky18)

When people try to cut calories for the purpose of weight loss most often sugar is replaced with an artificial sugar substitute that has no calories and no carbohydrates. It seems like a simple solution. Cut calories/carbohydrates and the total amount of these nutrients that are being consumed is less. Therefore, in theory, weight loss should occur. Fewer calories, less carbs equals weight loss from the mere understanding that if you eat less there is a caloric or carbohydrate deficit that contributes to weight loss.

As it seems, this is obvious and straightforward. Eat less weigh less. A concept that I believe is true on paper but not necessarily so simple when it comes to real life. A new recently published study suggests that if you use artificial sweeteners for the purpose of weight loss, you may be causing a metabolic issue that leads to weight gain.

In the past you may have heard that using non-calorie sweeteners ( lowers calories consumed for that food item consumed) can cause an increase in the amount of total calories consumed over the course of a day because the intensity in sweetness (200-8,000 times greater than natural sugar, http://en.wikipedia.org/wiki/Sugar_substitute) without calories triggers signals that increase appetite.

Researchers at Purdue University found that, “artificial sweeteners may disrupt the body’s natural ability to “count” calories based on foods’ sweetness. This finding may explain why increasing numbers of people in the United States lack the natural ability to regulate food intake and body weight.” If you missed this, you may find this interesting, http://www.sciencedaily.com/releases/2004/06/040630081825.htm.

Now, there is more evidence to “eat clean” and avoid eating artificial anything. This new study compared weight gain in  rats given sugar and another group eating non-calorie sweeteners. Calories were similar in both groups but more weight gain was seen in the group ingesting the artificial sweetener. The weight gain was attributed to metabolic changes, specifically there may be an alteration involved with lowering calorie expenditure or increasing fluid retention, http://www.ncbi.nlm.nih.gov/pubmed/23088901.

My opinion we didn’t really need this study, we are our own rats. We use the products and we are still obese.

There are numerous studies on the issue of weight gain attributed to artificial sweeteners that reduce total calories and carbohydrates for specific food items and why this happens. But it is important for you to know that it happens and if you cannot lose weight, this may be the reason. This is a scientific article that may take some translation by a doctor to fully understand, but if you can get anything from it, it is worth a read, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/.

The calorie theory is inaccurate to say the least,  as it is a general statement that does not apply specific foods/beverages, medications or health status to the equation making it almost useless. Unfortunately, most practitioners use the calorie theory as the gospel and fail to see the whole picture leaving the typical patient or client with minimal hope of achieving weight loss goals.

“The global market for Artificial Sweeteners is projected to reach US$1.7 billion by the year 2018, primarily stimulated by widespread weight reduction efforts, development of low sugar food for diabetic and diet conscious consumers, growing preference for diet beverages, rising concerns over dental caries and the growing need to reduce risk associated with volatility in sugar prices,” http://www.prweb.com/releases/artificial_sweeteners/sucralose_aspartame/prweb10121807.htm. Lord, I hope the right people read this.

The message is clear, artificial sweeteners are a man-made creation that serve a business need and is quite successful in generating money but is unlikely serving the consumer interest if the goal is to lose weight and find an alternative to products that do not affect the blood sugar/insulin process.

Read labels to avoid non-calorie/low carb artificial sweeteners. Do not add packets to your foods or beverages either. Foods, beverages medicines and anything you consume should be natural.

If you want to avoid artificial sweeteners, read labels. Here is a list of some items to look for:

• Tylenol
• Dymadon
• Dimetapp
• toothpaste
• mouth wash
• gum
• foods labeled “diet” or ”no sugar added”
• cereal
• soda
• crystal light
• desserts like jello, pudding, ice cream and baked goods

Any thoughts, or foods that we can add to the list?

Related articles

• Should You Choose Artificially Low Calorie Food To Help You Lose Weight Or Stick With Healthy? (snack-girl.com)
• Artificial Sweeteners Cause Greater Weight Gain than Sugar, Yet Another Study Reveals (articles.mercola.com)
• 11 Health Gimmicks You Should Stop Wasting Money On (businessinsider.com)

 

30 days & 30 Ways to Stick With Your Meal Plan (During the Holidays or Anytime)

Focus-on-your-goal (Photo credit: MotiveWeight)

Whether you are trying to lose weight or train for an athletic event, holidays, birthdays and “special” events seem to interfere with even the most dedicated dieters.  There are 30 days ’til Christmas and even longer until New Years and Valentine’s Day. Utilize this month to get over holiday humps.

30 Ways to prevent diet damage 

1. Honesty is the best policy. Be honest with yourself about your ability to stick to a personally created strategy that you can stick to during times of temptation.

2. Create a practical plan. It is up to you. Will you stay the course? Plan cheats that you can manage and maintain your weight? Allow yourself to gain a couple of pounds knowing that you will get right back on track?

3. Enlist support. If you have supporters, you will feel more comfortable and less stress when eating with family or friends during meals

4. Stick to your guns. This is where numbers 1, 2, and 3 come together because unless you decide to stick to your plan, none of the above will work.

5. Stay well hydrated. Drink enough water and tea so your body has fluid on board help metabolism and side track false hunger signals.

6. Be Active.

7. Rest and de-stress

8. Pay attention to every little thing you put into your mouth.

9. Convenience. Make healthy eating convenient. If it means eating salads from McDonald’s instead of french fries or keeping cut veggies in the fridge. Just do it. Make unhealthy eating as inconvenient as possible. Do not buy any food that is not on your plan, walk away from a cafeteria filled with junk and vending machines.

10. Avoid hunger. Being hungry is the perfect excuse to eat what you shouldn’t.

11. Daily motivation. What motivates you? A dress, a person. Identify what motivates you and get your daily dose no matter what.

12. Just say, “No, thank you” and practice avoiding foods or situations that you know are goal deterrents. Rehearse the scene in your mind. Practice saying, “No”, out loud and in comfortable situations. You will prove to yourself it can be done.

13. Enjoy the smell of food, flowers or any scent. Smells may be more satisfying than eating the actual food sometimes.

14. It’s all about attitude. Positive attitude weighs heavily on success. You are not depriving yourself but feeding yourself delicious foods you choose.

15. Choices, your choices, to be honest with yourself, to maintain a positive attitude, to stick with the plan will make you or break you when trying to attain your goals.

16. Prioritize, #1, upfront and in the center of your mind all the time, never let your goal out of sight or mind.

17. Identify and categorize foods into the “must-have” or “have-nots”.

18. Maintain control, here are a few quick tips: valerieberkowitz.wordpress.com/2012/11/19/three-holiday-tips-to-maintain-control-of-your-goal/.

19. Stay away from negative people who sabotage your plan.

20. Do not sabotage yourself, make everyday count. No excuses. Yes, one day off plan does not mean much but too much of that excuse, or any excuse, gets you absolutely no where.

21. Follow your feelings. Do not eat as a result of feeling sad or emotionally drained, there will only be  negative consequences as a result. But, allow positive feelings like feelings of fullness, happiness, improved energy and controlled eating to guide your food choices.

22. Review what strategies worked or did not work in the past and why if your strategy last year was to eat before a party so you were not hungry and you ate anyway change the strategy. If you did not eat before a party and you were ravenous and ate everything in sight during the party, strategy adjustments are necessary.

23. Make the changes mentioned in from #22 into habits so you adopt

24. Boast and brag all you want. Make sure you do something positive each day so that you can talk about how well you are doing. It will get you positive feedback and support from your friends and it will help you reinforce all the hard work and positive results for yourself.

25.  Watch the clock and set specific eating times when you will allow yourself to eat. Try taking what you want to eat and holding on to it until the end of a specified eating to time. Or, allow the  hors d’oeuvres to pass 2-3 times before taking your next.

26. Chat up a storm…it is difficult to talk and eat at the same time.

27. If you think you might go for seconds take 1/2 your portion to start with.

28. Food appearance is as important as anything else in the decision-making process of what to eat so pick different colors  and a variety of colorful foods to make your plate look so good no one would pass it up.

29. Revisit the true spirit of the holidays which is spending time with family and friends, giving to others. It is not about over consumption and gluttony.

30. Any mistake you make is a learning opportunity! Check out Jimmy Moore, www.carbsmart.com/critique-of-nutritional-ketosis-by-valerie-berkowitz.html/comment-page-1#comment-19904.