Genetics

A person’s genetics are a large contributor to where they will carry their extra weight, according to MayoClinic.com. For some, it gathers in the midsection in the form of abdominal fat, while others carry their extra weight in their lower half. However, genetics do not have to rule a person’s fate. Good nutrition and exercise can help to curb the effects of a person’s genetic makeup.

Gender

Where a person tends to store fat is also affected by their gender. Men, for example, are more prone to developing dangerous belly fat, leading to a higher risk of health problems. In men, a waist circumference exceeding 40 inches increases their risk of health concerns related to abdominal fat, whereas in women, abdominal fat becomes increasingly problematic after 35 inches.

Age

As a person gets older, their body slows down and abdominal fat may increasingly become more difficult to lose. This occurs due to a slowing of the body’s metabolism that occurs with age. Again, age does not have to equal an increasing midsection, but it can contribute to one.

Lifestyle

There are a number of lifestyle choices that people make daily that can contribute to increased abdominal fat. This includes, not surprisingly, poor nutrition and a sedentary lifestyle. Excess calories and insufficient exercise are significant causes of belly fat that can be mitigated by making different choices.

Smoking cigarettes and consuming excessive amounts of alcohol also contributes to increased abdominal fat. The type of alcohol consumed, how much and how frequently, all play a role in whether a person gains additional weight around their middle.

Stress is another leading contributor to an ample belly. According to an article in Science Daily in 2000, cortisol levels in the body are found to be correlated with the amount of body fat stored in an individual abdominal region.

Risk factors beware

Despite being at a higher risk for abdominal fat, and thus all the health concerns related to it, a person is not doomed to a life spent unable to see their toes. The truth is, these are risk factors and risks can be mitigated. A person’s genes, their age, their individual cortisol levels, all contribute the risk, but all can be challenged with a healthy lifestyle.

The best way for a person to challenge their predisposition to belly fat is to live an active lifestyle, with plenty of exercise and a healthy diet. Forget attempts at spot reduction of the abdomen — thousands of crunches will not flatten the midsection, unless the healthy diet and regular exercise are also present. Harvard Health Publications suggests that people have a lot of control over whether their abdominal fat settles in for good. As little as 30 minutes of moderate intensity exercise per day and a bit of strength training can go a long way to decreasing the fat stored in a person’s midsection.

Belly fat can be targeted through consistently consuming less calories than are burned in daily activity, ensuring sufficient intake of fruits, vegetables, whole grains and lean proteins. Avoid processed foods, saturated fats, sodium and artificial sweeteners, instead focusing on natural, healthful menu items.

References:

Science Daily: Stress may cause excess abdominal fat in otherwise slender women, study conducted at Yale shows

http://www.sciencedaily.com/releases/2000/11/001120072314.htm

MayoClinic.com: Belly fat in men – why weight loss matters

http://www.mayoclinic.com/health/belly-fat/MC00054

MayoClinic.com: Belly fat in women – taking — and keeping — it off

http://www.mayoclinic.com/health/belly-fat/WO00128

Harvard Health Publications: Abdominal fat and what to do about it?

http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm

Winter weight

Some people notice that their motivation to get out and be active is significantly decreased in the winter months, primarily due to the decreasing daylight hours and bitter cold. As the sedentary months of winter progress, the metabolism slows, creating the perfect storm for weight gain.

Prevention

It goes without saying that the best way to get beach ready is to stay beach ready. That is, it helps if a person can find ways to remain active or increase their activity over the cold winter months. There are a variety of convenient home workouts on the market, as well as compact fitness equipment designed to allow people to burn calories without all the clutter of a large home gym. If there is no equipment at home and the person is on a tight budget, many arenas and malls offer indoor walking programs. There is also the option of bundling up and hitting the cross-country ski trails or simply going for a brisk walk.

If a person has gained weight in spite of their best efforts, or they have succumbed to the winter blahs, all hope is not lost. With a little diligence and a lot of willpower, a beach body can still be had.

Clean out the cupboards

First things first – clean out the cupboards. If a person’s kitchen is stocked full of goodies, it will be much harder to resist temptation. Go shopping, ensuring that the cart is filled with plenty of fruits, vegetables and lean proteins. Shop mostly around the outer edges of the grocery store, choosing fresh foods with few preservatives.

Make a plan

Set realistic goals and find one’s own inner motivation, suggests MayoClinic.com. A person can write these goals and motivations down somewhere accessible as a reminder to look back on and keep them on track.

The best way to achieve any goal is to plan for success, determining the desired outcome and deciding in advance how best to attain it. Develop a meal plan that cuts a reasonable amount of calories per day, creating a caloric deficit to promote weight loss. According to MayoClinic.com, a person requires a deficit of 500 to 1,000 calories each day in order to lose one to two pounds per week. This deficit does not have to come solely through cutting out favorite foods; it may also occur from increasing activity levels. In fact, it is healthiest to create this caloric deficit through a combination of healthy food choices and an increase in exercise. A person should never plan to eat less than 1200 calories per day, as sufficient nutrition is required to function, particularly if the individual is exercising regularly.

Make healthy meals in advance

By preparing nutritious meals ahead of time, it is easier to avoid falling prey to the clutchesof fast-food restaurants or takeout. Prepare a large batch of healthy food on a Sunday evening, partitioning into plastic containers that are easy to grab on the go throughout the week. Freeze healthy homemade microwave dinners in order to avoid the temptation of grabbing a sodium and trans-fat filled pre-packaged meal from the frozen food isle. A person may also cut up vegetables for a few days’ worth of snacks, making it easier to choose a serving of vegetables over a bag of chips when tired, hungry and short on time.

Incorporate strength training

A toned, muscular body will look and feel better at any weight. Strength training helps reshape the look of the body, lifting and tightening to give it a more beach-worthy appearance. Cardio may help to burn excess calories, but strength training transforms. Not only that, but strength training helps a person’s body become more efficient at burning calories throughout the day, increasing the likelihood of obtaining the trim physique everyone desires.

The last two weeks

The last two weeks before the swimsuit is hauled out is not the time to try to lose 50 pounds, however, this can be the time were nutrition is tightened up, and efforts should be directed at decreasing unwanted bloating. Lose the soft drinks, salty foods and preservatives. All of these artificial foods contribute to bloating and can make a person appear bigger than they are. Drink a lot of water, at least eight glasses per day in order to flush out toxins, while eating small, nutritious meals to improve digestion.

References:

Fitness Magazine: Get your best beach body ever in 21 days

http://www.fitnessmagazine.com/workout/lose-weight/bikini-season/get-your-best-beach-body-ever-in-21-days/

Self Magazine: Fact or fiction – you can get bikini-ready in 2 weeks time

http://www.self.com/health/blogs/healthyself/2011/05/fact-or-fiction-you-can-get-yo.html

MayoClinic.com: Weight loss – 6 strategies for success

http://www.mayoclinic.com/health/weight-loss/HQ01625

Another popular detox program is the Martha’s Vineyard Diet Detox, as detailed in the book by Roni DeLuz, “21 Pounds in 21 Days: the Martha’s Vineyard Diet Detox.” This detox lasts for 21 days, as it is based on the premise that it takes 21 days to rid the body of toxins. This detox permits the consumption of fruit and vegetable juices, purees, vegetable broths and herbal teas. There are a number of supplements taken with this program, including vitamins, digestive enzymes and select herbs to aid detoxification.

Out of the popularity and success of these two detoxification programs have emerged an unending number of “raw food” diets and supplements claiming to detoxify the body and promote optimal health.

Poor nutrition
What the advertisements for the Master Cleanse and Martha’s Vineyard Diet Detox do not tell the public is that following a detoxification program such as theirs can be harmful to a person’s health – even deadly.

Detox diets severely restrict food and caloric intake, resulting in a paucity of nutrients available to sustain the body. Some detox programs allow for no solid foods whatsoever, as is the case with the Master Cleanse. The removal of solid foods removes a lot of essential nutrients, vitamins and amino acids from a person’s diet.

With no solid food, the diet’s creators posit that the body will work to eliminate toxins. However, MayoClinic.com reports that there is very little evidence to support that detox diets work to remove toxins from the body.

Poor health outcomes
Nutrient deficiencies can lead to a number of adverse health outcomes. In the early stages of malnutrition, the University of Maryland Medical Center reports that symptoms may include fatigue, dizziness and weight loss.

Depending on which nutrient deficiencies are developed, an individual may begin to lose hair, experience muscle breakdown, difficulties concentrating and decreased recall. A deficiency in B vitamins, for example, affects the central nervous system. A person may develop anemia, experience neuropathy, or damaged nerves, heart problems, cardiac arrhythmia, brain damage and even death.

Those following drastic, starvation-based diets of any kind are also at a higher risk of depression and eating disorders. These diets can be addicting and may affect a person’s body image, self-esteem and overall mental health.

The skinny
Detox diets are poorly supported in the evidence and amount to little more than a starvation diet. Prior to embarking on any detoxification program, it is important for a person to seek the opinion of a qualified physician who is familiar with their individual health status.

References
MSNBC: Experts warn of detox diet dangers

http://www.msnbc.msn.com/id/18595886/ns/health-diet_and_nutrition/t/experts-warn-detox-diet-dangers/#.T5tNDcXrSSo

Huffington Post: Hidden dangers of detox diets

http://www.thatsfit.com/2009/12/03/detox-diet-dangers/

University of Maryland Medical Center: Malnutrition — symptoms

http://www.umm.edu/ency/article/000404sym.htm

TeensHealth.org: What is a detox diet?

http://teenshealth.org/teen/food_fitness/dieting/detox_diets.html

MayoClinic.com: Do detox diets offer any health benefits?

http://www.mayoclinic.com/health/detox-diets/AN01334

Martha’s Vineyard Detox Diet

What is a plateau?
A weight loss plateau is the term used in the dieting and weight loss industries, as well as the academic literature, which refers to the period of time where a person’s weight loss slows or stalls completely. The typical trajectory for any weight loss program is to see more significant losses and achievement of goals at the onset of the program, with results tapering as the month’s progress.

Why plateaus happen
It is a commonly understood principle that a person’s body adjusts to fluctuations in caloric intake, and that this fluctuation can happen pretty rapidly. This common knowledge is referred to time and again in the fitness and nutrition literature, with unending advice on how to surpass this stage. However, research published in the Lancet in 2011 suggests otherwise. According to the Lancet, a person’s body may adjust its metabolism, but this occurs over a much longer period of time than mere weeks. On the contrary, this homeostasis, as it’s called, occurs over the course of years. So, if a person is not seeing results after three years, then perhaps homeostasis can be blamed.

This research suggests that individual’s slowly slipping back into old eating and exercise habits without realizing it. It is easy to add back in a few bites of treats and indulgences here and there without accounting for them, or for a person to adjust their effort in exercise down without realizing it. A few bites add up over the course of time to big calories and can account for a major disruption to a person’s weight loss goals.

What can be done?

Increase accountability: A person may find it useful to increase their accountability, keeping a meticulous food and exercise diary. Some find it helpful to use an online calorie counter, such as My Fitness Pall or The Daily Plate. These tools allow for convenient tracking of calorie consumption, while also allowing users to track specific nutrients or maintain set nutritional goals. It is important that a person remembers that fuzzy record keeping or underestimating what they have eaten can lead to getting stuck in a weight loss rut.

Up the effort: When in doubt, a person can always increase the intensity of their workout. Adding intervals, or short bursts of intense exercise, is one strategy, while training for a specific event, like a half-marathon, is another. Some individuals find trying a new activity challenges them to refocus and apply themselves during a workout. Others find training with a partner and challenging one another is the golden ticket. Each person will have a different trick that works well for him or her and gets him or her to go that extra mile.

Cut calories: If meticulous tracking and increased effort aren’t working, a person may have to cut calories, keeping in mind that sufficient calories are required to sustain optimal nutrition and activity levels. MayoClinic.com recommends decreasing caloric intake by 200 calories, provided that this decrease does not lower total daily calories to less than 1200 calories.

Try a different approach to nutrition: People respond differently to nutrition plans. Some respond well to low fat-low calorie diets, while others thrive on high protein-low carbohydrate plans. Each person must find the eating program that works best for them, and if the plan they are using now isn’t working – switch it up.

Time to play: If a person is not seeing enough results with the gym alone, add some play to the day. They can walk, hike, swim or play Frisbee in the park. The key here is to add some fun physical activity to the mix.

Seek advice: If all else fails, and a person still finds they are not seeing the scale or measurements budge, it may be helpful to seek the advice of a physician, registered dietitian or nutritionist.

Leland Allbaugh was the first to describe the Mediterranean diet in nutrition and health literature. However, it was made popular across North America by Dr. Ancel Keys following a trip to Southern Italy in the 1950s where he discovered that those following this way of eating appeared to have a very low incidence of heart disease and related mortality.

The Mediterranean diet refers more to a way of eating that is common in the Mediterranean region, than a diet per se. However, in recent years there has been much interest in how to duplicate the positive effects of this pattern of eating in North America in order to reap its positive effects on both health and weight. Francesco Visioli and Artemis Simopoulos suggest in their book, “Mediterranean Diets,” that there is not simply one Mediterranean diet, but rather a variety of dietary profiles within the Mediterranean region, differing based upon varying cultural and religious influences. That said, the authors indicate that there are common dietary patterns throughout the Mediterranean region that appear to have great impact on health status and promote numerous health benefits. These dietary patterns include foods that are rich in antioxidants, omega-3 fatty acids, olive oil and plant foods.

Meta-Analysis of the current research

In March 2011, the “Journal of the American College of Cardiology” published a meta-analysis of the available research on the Mediterranean diet. Then end result was an analysis of 50 original research studies, including 35 clinical trials, 2 prospective and 13 cross-sectional studies. There were a total of 534,906 participants in these studies.

This systematic review revealed that following a Mediterranean diet was associated with a significant decrease in risk of developing metabolic syndrome. Those following the Mediterranean diet were more likely to experience protective factors against the development of metabolic syndrome, such as smaller waist circumference, lower cholesterol and triglycerides. This diet also revealed a positive impact on other protective factors, such as blood glucose levels and blood pressure.

Chronic diseases

The Mediterranean diet has long been recognized as a heart-healthy diet, decreasing the risk of cardiovascular disease and cardiovascular related deaths. The “British Medical Journal” confirmed this assertion in their 2008 article, which reported adherence to a Mediterranean style diet improved health status and protected against numerous chronic diseases. Decreases in incidences of chronic diseases, such as cancer, Alzheimer’s disease and Parkinson’s disease were noted in those participating in the studies reviewed. The authors suggest the Mediterranean diet is clinically significant for public health in the primary prevention of major chronic health conditions.

How to adopt the Mediterranean diet

MayoClinic.com reports that the Mediterranean diet is more than a formula for eating. Rather, it is a way of life. There is a big emphasis on sharing meals with family and friends, gathering to socialize and enjoy one another. There is also an emphasis on getting plenty of exercise and maintaining an active lifestyle.

A typical Mediterranean diet is low in red meats, but high in fishes and poultry. Those following this diet should limit their consumption of red meats to a few times per month, instead eating a variety of fishes and poultry several times per week.

There is an emphasis on plant-based foods such as nuts and legumes, as well as whole grains. Pastas, rice and bread are dietary staples when following the Mediterranean diet.  However, North American staples like butter and margarine are traded in for heart-healthy olive oils. Oils are used for dipping and as an addition to pastas and salads. A wide variety of spices are used to add flavors to food, rather than salt.

Consume antioxidant rich fruits and vegetables in abundance when following this diet. In fact, when following the Mediterranean diet, it is not unheard of to consume nine or more servings of fruit or vegetables per day.

References

The Linus Pauling Institute: Mediterranean Diets

http://lpi.oregonstate.edu/f-w00/mediterr.html

Journal of the American College of Cardiology: The Effect of Mediterranean Diet on Metabolic Syndrome and its Components : A Meta-Analysis of 50 Studies and 534,906 Individuals

http://www.sciencedirect.com/science/article/pii/S0735109710050679

British Medical Journal: Adherence to Mediterranean Diet and Health Status — Meta-Analysis

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2533524/

MayoClinic.com: Mediterranean Diet – Choosing this Heart-Healthy Diet Option

http://www.mayoclinic.com/health/mediterranean-diet/CL00011

There are no quick fixes in weight loss. Any diet plan that claims an individual can lose weight quickly, with minimal effort is most likely a gimmick and may also be very bad for a person’s health in the long run. There are unfortunately an unlimited number of people and companies who are out to make a profit from selling weight-loss techniques, products and exercise programs. This market flourishes because there are just as many who are willing to buy them in hopes that they will work.

A person might lose weight in the short term following any number of the fad diets that are out there today. However, as soon as a person resumes normal eating patterns, the weight is regained in most cases. Restriction diets that either suggests a restriction of, or a focus on, a particular food group runs the risk of leading to poor nutrition. A good example is diets that promote consumption of high amounts of grapefruit. A person’s nutritional needs cannot possibly be met following a diet high in grapefruits over the long term, and the risk of malnourishment from following such a diet is high.

Many are also tempted, in their frustration over lack of results, to use of over the counter weight loss medications available from most pharmacies and supplement suppliers. Most these are likely ineffective, or at the very least require more rigorous testing to prove they have any effect at all, reports MayoClinic.com. Some might even be dangerous to your health. As over the counter weight loss pills are considered supplements, they are not subject to the same level of rigorous testing that prescription medications are subjected to in many countries, including the United States and Canada. Because they are so minimally regulated, you cannot even be sure that what the manufacturer says is in the product is, in fact, the true ingredients. A study published in the “Journal of the American Dietetic Association” in July 2005, raised concerns about apple cider vinegar supplements. The researchers found that in some of the products evaluated, it was doubtful whether there was actually any apple cider vinegar contained in the product at all.

The real deal

While there is no quick fix, there is a simple solution, at least in theory. A person must eat fewer calories than their body requires for energy in a day in order to lose weight. A person must exercise more and eat less. While there are a few exceptions to any rule, this is the simple equation that seems to confound so many.

A person’s body is designed to run efficiently on a balance of three main dietary components: fats, proteins and carbohydrates. Each of these dietary components has a function in fueling the body. MayoClinic.com suggests evaluating any diet plan by first considering whether it promotes consumption of a healthy balance of the various food groups, promoting optimal intake of nutrients and vitamins. Sacrificing one main dietary component, such as carbohydrates, for example, can limit an individual’s consumption of a variety of vitamins and minerals that their body requires for optimal health.

An individual also requires exercise in order to lose weight healthfully. MayoClinic.com suggests people get a minimum of 75 minutes of vigorous exercise or 150 minutes of moderate aerobic exercise per week. A person’s body also benefits greatly from incorporating resistance training, burning fuel more efficiently when their body contains a higher amount of lean muscle mass.

Calculating caloric requirements

How does a person determine their nutritional requirements? The simplest equation is perhaps to determine the individual’s base metabolic rate, or BMR. This gives the individual a sense of what their body requires in calories, based upon their current weight. Knowing their BMR, they can then add additional calories based upon daily caloric expenditure through exercise.

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

The next step is to consider caloric requirements based upon lifestyle needs and exercise. A tool often used to calculate this is the Harris Benedict Formula. This formula is considered to be fairly accurate; however, it omits consideration of lean body mass and is therefore less accurate for those at the extreme ends of the scale; that is those who are very lean and muscular and those who are extremely obese.

The formula is applied as follows:

Sedentary lifestyle (minimal to no exercise): BMR x 1.2
Slightly active (light exercise 1 to 3 times per week): BMR x 1.375
Moderately active (moderate exercise 3 to 5 times per week): BMR x 1.55
Very active (intense exercise 6 to 7 days a week): BMR x 1.725
Extremely active (very intense exercise schedule and rigorous, physical job): BMR x 1.9

By multiplying their BMR with the assigned number, an individual gets an estimate of what they need to maintain their current weight. In order to lose weight, the person adjusts their caloric intake accordingly.

For example, a sedentary person with a BMR of 1745 will multiply their BMR by 1.2, getting a maintenance caloric goal of 2094. To lose a pound a week, a daily caloric deficit of 500 calories is required. Therefore, this individual’s goal calorie consumption for weight loss would be 1594 calories.

Caution:

Before embarking on any weight loss or exercise plan, an individual should consult their physician to obtain specific advice related to their particular needs and current health status.

References

MayoClinic.com: Weight Loss

http://www.mayoclinic.com/health/weight-loss/HQ01160

“The New England Journal of Medicine”: A Randomized Trial of a Low-Carbohydrate Diet for Obesity

www.nejm.org/doi/full/10.1056/NEJMoa022207

“Journal of the American Dietitic Association”: Esophageal Injury by Apple Cider Vinegar

http://www.ncbi.nlm.nih.gov/pubmed/15983536

Carbohydrates are a major component of a person’s diet, used by the body for energy. The body converts carbohydrates for energy, efficiently breaking them down into glucose, or blood sugar. Once in the blood, this glucose is mobilized by insulin and distributed throughout the body as fuel. Carbohydrates form a major source of energy for all areas of the body and are a particularly important source of energy for the central nervous system.

Low-carbohydrate diets, as the name implies, involve eating a lower portion of carbohydrates than is typically recommended by most food guidelines. For example, the 2010 Dietary Guidelines for Americans suggest that the average person should aim to consume between 45 to 65 percent of their daily calories from carbohydrate sources. For a 2,000 calorie diet, this translates to somewhere between 225 and 325 grams per day.

Popular versions of low-carbohydrate diets include the Atkins diet, the Zone and Zone Perfect diets, but there are many other variations out there in the popular media. Each plan has variations around how low a person’s daily carbohydrate intake should be, ranging from as little as 50 grams to 150 grams of carbohydrates per day.

Sources of carbohydrates

Carbohydrates are also known as starches, sugars, simple and complex carbohydrates. They are found in a number of common food sources, such as breads, grains and cereals. Other common dietary sources of carbohydrates include milk, fruits and vegetables, seeds, nuts and legumes. On top of the naturally occurring carbohydrates in foods, manufacturers often add wheat flour or starches during the processing of foods, increasing their carbohydrate content.

Complex carbohydrates are those that take a bit longer for the body to break down and provide a variety of minerals, vitamins and fiber. Good examples of complex carbohydrates include whole-wheat pastas, legumes and starchy vegetables like potatoes. Whereas simple carbohydrate is a term used to describe carbohydrates that break down more quickly into sugars, such as milk (lactose), fruits, vegetables and confectionery items such as cakes and candies.

The benefits

Following a low-carbohydrate might result in a higher rate of weight loss than other lower fat or lower calorie diets, at least in the short term reports the “New England Journal of Medicine” in May 2003. However, this study also found that while a low-carbohydrate diet surpassed other diets in the short-term, at the year mark, there was no difference in how quickly one lost weight on this diet over the other low-fat or low-calorie diets.

Low-carbohydrate diets work by promoting a condition known as ketosis, where the body has depleted glycogen levels available for fuel and turns to fat stores for fuel. It is thought that this state of ketosis contributes to the increased weight loss. A low-carbohydrate or ketogenic diet might promote lower cholesterol levels, reports MayoClinic.com; however, further research is required to support and confirm this effect.

Side effects

The most common side effect of ketosis is fatigue, decreased concentration and nausea. This occurs because a low-carbohydrate diet does not provide enough nutrients and fiber. Ketosis also contributes to bad breath in some people, while others will be plagued with constipation or diarrhea, muscle spasms, dehydration and headaches. Following a low-carbohydrate story can also lead to more serious side effects like the development of gallstones, nutrient deficiencies and osteoporosis. In some cases, females following a low-carbohydrate diet may experience delays in or cessation of menstruation.

Restricting carbohydrate consumption to extreme levels can lead to insufficient fiber consumption and nutritional deficiencies, for which the side effects are many. As of 2012, most studies have not followed subjects for more than a year on low-carbohydrate diets. The long-term effects of a low-carbohydrate diet on the body remain unknown.

The final word

Research supports the use of low-carbohydrates in the short-term. However, as with any diet, unless a person follows maintenance nutrition and fitness plans, the positive results are likely to be short lived. As the long-term effects of following a low-carbohydrate diet are unknown, a prudent approach to low-carbohydrate dieting should be applied. If a low-carbohydrate diet is being considered, discuss this first with a physician and registered dietician to ensure that there are no medical reasons to avoid this diet plan, and to determine whether this eating plan meets your specific nutritional needs.

References

Dietary Guidelines for Americans

www.dietaryguidelines.gov

“Epilepsia”: The Ketogenic Diet: Adolescents Can Do It, Too

http://www.ncbi.nlm.nih.gov/pubmed/12790900

MayoClinic.com: Low-Carb Diet

http://www.mayoclinic.com/health/low-carb-diet/NU00279

“The New England Journal of Medicine”: A Randomized Trial of a Low-Carbohydrate Diet for Obesity

www.nejm.org/doi/full/10.1056/NEJMoa022207

The role of hormones

Hormones are messengers to your cells, and most hormones are secreted by glands. There are receptors on each cell to receive these messengers, so that the cells know how to respond. Persistent belly fat, low energy, brain fog, and low libido are a few of the signs that your hormones may be out of balance, and bringing the lesser known hormones into balance will also improve the balance of the other hormones, including estrogen, progesterone, testosterone, cortisol, DHEA, and adrenaline.

Growth hormones promote protein synthesis and fat burning, and help to shift your body from burning glycogen to burning fat. With adequate growth hormones, your body will burn fat instead of sugar and your insulin sensitivity will improve. When you are hungry and you refrain from eating, your body stimulates growth hormones.

Insulin and growth hormones do not coexist well. When your insulin is high, your growth hormones are low, and vice versa. Insulin is secreted by your pancreas in response to sugar in the blood, but it also promotes fat storage. Even if your goal is to gain weight, learning to work with your insulin can help you to gain muscle weight rather than fat, since body fat and energy levels are controlled by insulin.

Insulin stores sugar, and overeating or eating too often causes your body to go into fat storage mode. Unless it is necessary for you to eat many times a day, eating meals less than an interval of 5 to 6 hours causes elevated levels of insulin in your body all day.

When insulin is out of balance, it causes insulin resistance, and your cells no longer respond to the insulin hormone. Even though sugar usually gets a bad rap, flour, high fructose corn syrup, refined foods, excess carbohydrates, processed foods, hydrogenated oils, and oxidized fats all contribute to increased blood sugar levels and insulin resistance. When insulin is working well, it is possible to bring your hormones into balance.

The role of the hormone leptin in fat burning

Leptin is a protein hormone that regulates energy intake and expenditure, and is produced by your fat cells, not by a gland.  Leptin partners with insulin, and exists in direct proportion to the number of fat cells in your body. It signals your brain that you are full and to stop eating. Excess fat causes leptin resistance when your hypothalamus (which regulates your appetite and metabolic rate) turns off its receptors for leptin, causing your brain to think that you are hungry. Then your hypothalamus sends a message to your thyroid to go into starvation mode, which slows down your metabolism.

When you eat, sugar goes into your blood stream and triggers insulin release. Insulin enlarges your cells and releases leptin, which signals the pancreas to reduce insulin. When your insulin levels are reduced, leptin goes to work to keep you burning to fat. Eating meals too close together causes constant high levels of insulin, which continues for about three hours after eating. Insulin barely gets down to normal levels before it shoots back up again, so leptin does not have a chance to burn fat. Waiting 5 to 6 hours between meals helps this process work normally, and triggers your liver to release fat to burn. If you find it difficult to go at least 5 or 6 hours without getting hungry between meals, it is a sign of a hormone disruption.

The role of the hormone glucagon in fat burning

Insulin triggers your body to store fuel, but another hormone, glucagon, triggers burning fuel and keeps your blood sugar stable between meals. Glucagon is secreted by your pancreas when your blood sugar falls too low. Glucagon triggers your liver to release fat and to convert stored sugars into glucose to release into your bloodstream.

The role of the hormone ghrelin in fat burning

Ghrelin is a hormone and amino acid that is produced mostly in the stomach lining and pancreas.  Eating suppresses ghrelin production, and ghrelin is responsive to leptin and insulin. When you are hungry, your stomach produces high levels of ghrelin, which stimulates your appetite and growth hormone production, which promotes fat burning and muscle sparing.

How to keep your hormones in fat burning mode

By learning to listen to your body and understanding the role of hormones, especially the less commonly discussed hormones in fat burning, you can build more muscle and lose fat more easily. By adjusting the amount of time between meals and the timing of meals, getting plenty of rest, and eating sensibly, you can turn your body into a healthy, fat burning machine.

• Eat omega-3 fatty acid rich foods. Omega 3 fats help your hormones to function efficiently. Chia seeds, algae, walnuts, krill oil, fish oil, and cold water fish are high in omega-3 but low in omega-6. It is best to keep a ratio of 2:1 of omega-6 to omega-3 fatty acids, but a 1:1 ratio is better.
• Avoid eating at least three hours before bedtime, or five hours if you have a heavy meal.
• Gradually increase the amount of time between meals, even if it is only 5or 15 minutes at a time.
• Wait at least an hour after exercise to eat, especially carbohydrates.
• Eat greens and cut down on carbohydrates for meals, especially early in the day.
• Wait 5 to 6 hours between meals to eat again (but don’t let this lead to binge eating at meals).
• Get plenty of sleep. Sleep deprivation slows down your growth hormone production.
• If you must snack between meals, avoid carbohydrates and fats by eating something that is digested quickly such as a green smoothie or green drink

The survey found the increase in numbers despite the risks associated with surgery and other invasive weight loss techniques. For instance, bariatric surgery could lead to risks such as internal bleeding, blood clots and even death. In addition, less invasive procedures like gastric binding are associated with major complications following surgery. Many patients have had their bands removed due to these complications.

Even so, researchers found that benefits far outweighed potential risks. A large majority of reports that were surveyed document the metabolic benefits of bariatric surgery. That is why people suffering from morbid obesity are willing to undergo bariatric surgery in spite of the associated risks.

Researchers believe that one of the reasons behind higher numbers of bariatric surgery could be greater exposure to less invasive laparoscopic surgical methods like gastric binding, which makes people more willing to accept bariatric surgery.

For this study, data on weight loss surgeries was taken from the Nationwide Inpatient Sample for the period ranging from 2003 to 2008. At the start of the study period, weight loss surgeries accounted for 20% while by 2008, this had jumped to more than 90%. In 2008 alone, approximately 125,000 surgeries were performed.  It was further noted that the in-house mortality rate associated with these procedures fell from .21 to .10 percent in the same period.

Although the study involves the embryos of cows, experts opine that the kind of saturated fatty acids that the embryos were exposed to is similar to that found in the ovaries of overweight, obese or diabetic women. Therefore, a comparable environment could have a similar effect on the human embryo and hamper its normal development too.

The study was conducted by scientists at the University of Antwerp, who said that bovine eggs were chosen for the study because cows could be induced to develop metabolic disorders that contributed to reduced fertility (as is the case of diabetes in human beings). Thus, the similarity to the condition of human embryo is very high.

Preceding the study, experts already knew of the detrimental effects of fatty acids on the developing egg within the ovary. However, this was the first time a study established the impact of fatty acids on a living embryo. The embryos were exposed to the conditions eight days after fertilization, by which time it had already developed 70-100 cells. Following exposure, the embryos displayed elevation in glucose metabolism and changes in metabolism of lactate, glucose and oxygen. In addition to changes in metabolism, the research also found that the embryos showed indications of being under elevated degrees of cellular stress, which could ultimately lead to decreased chances of survival of the embryo.

Diabetic, obese and overweight people metabolize larger quantities of stored fat, which results in higher levels of fatty acids in the ovaries. Previous studies have shown that high levels of fatty acids in the ovaries could be toxic to pre-ovulated eggs. The current study shows the detrimental effects of elevated fatty acid concentrations on the growing embryo too.