Nutrition Info
The Obesity Epidemic & Weight Loss Tips |  | 
by Katherine Lawrence Obesity is a “growing” problem across the globe, but especially among Western countries. The U.S. leads the way, with over 30% of its population classified as Obese. Generally, obese means 30 pounds overweight, or having a Body Mass Index (BMI) over 30%. You can calculate your BMI using the following equation:
The most common treatments for obesity are medications and bariatric surgeries. Unfortunately, these are not the most effective. According to Dr. Alan Goldhamer (7), “the medical management of obesity has a lower cure rate than the treatment of most cancers and recidivism exceeds 90% in most studies.” Nutrition and lifestyle changes continue to be the most effective means to long-term healthy weight management. Why Obesity Matters It is a major risk factor for heart disease, colon, prostate & breast cancers, infertility, dementia, cerebral diseases, type 2 diabetes, hypertension, sleep apnea and arthritis (1). Additionally, obesity-related diseases account for over 70% of health care spending in the U.S. Maybe its just genetic? Unless our genes have dramatically changed over the last 20 years, genetics is not the underlying cause of the obesity epidemic. While genetics can play a role, nutrition and lifestyle choices have had the greatest influence. From 1990-2000, obesity increased by 33%. Experts attribute this to 1) larger portions, 2) higher availability of high-calorie foods (cheese and soft drinks) and 3) decreased physical activity (1). Click here to view the CDCs chart on increasing obesity rates. Contributing Factors With the common understanding that lack of exercise is a great contributor, let’s explore the biggest contributing dietary factors to obesity: Low-Fiber Intake Fiber is only found in plant foods and helps give us a “full” feeling during a meal. The average American gets only 10 g of fiber per day, while most experts recommend at least 40. For every 14g of fiber you add to your day, you decrease your calorie intake by 10%! (Tip: 1 cup of beans contains about 14g of fiber)
Conversely, plant foods average 5-10% fat. As our traditional diet has evolved away from plant foods and towards more animal products and oil, the problem becomes obvious. Low Leptin Levels Leptin is a hormone that regulates the strength of the “hunger” signal to the brain, increases the rate at which we burn calories and signals the brain when the stomach is full (3). Three factors which reduce leptin production are: Fat, lack of sleep and stress. As far as fat is concerned, plant-based eaters have much higher levels of leptin than meat eaters. And, when we don’t get enough sleep, leptin levels can drop and set the stage for over-eating the next day. A study at the University of Chicago showed that decreasing sleep for one night from 8 hours to 6 hours drove participants’ appetites through the roof. Their desire for high-carb, calorie-dense foods the following day increased by 45%! Leptin appears to be produced in higher quantities after the 6th hour of sleep. Finally, stress causes over-production of cortisol, which produces lower leptin levels (aka “stress eating”) (6). Processed Foods Whole foods contain protein, carbohydrate, fat, fiber and water. When foods are processed, the fiber and water are removed, making the carbohydrate infinitely more available to the body (7). Processed foods also stimulate the release of dopamine in the brain, which encourages more cravings and enhances the taste sensation experienced from the food. Click here for a chart on Processed Food consumption vs Deaths from Heart Disease and Cancer. Calorie-Dense Foods The stomach monitors the volume of food we eat, rather than the number of calories (4). For example, your stomach may The Pleasure Trap Watch out for foods that stimulate dopamine release to the brain, which disproportionately trigger cravings and urge the body to consume more and more. Fat, salt, sugar and processed foods tend to release the highest amount of feel-good chemicals (6). The drawback is that, like a drug, we must consume them in greater quantities each time in order to get a “hit” of the chemicals. Science suggests that by moving to a low-fat, plant-based diet, the brain can readjust its settings and find satisfaction in a diet low in fat, salt and sugar. Artificial Sweeteners This is a controversial topic that warrants more scientific investigation. But the evidence seems to indicate that artificial sweeteners actually promote weight gain rather than weight loss (2). In a recent study, researchers showed that the sweet taste of food prepares the system to respond in a certain way. Then, when the sweetness is not accompanied by calories, the body becomes confused. This then leads to metabolic slowdown and to increased weight gain. References:
Last Updated (Friday, 09 September 2011 03:17) |
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High-Fat Intake Fat consumption has dramatically risen in the last few decades. Oil is specifically to blame – all oils are 100% fat, even those touted as “good” oils. Lean beef is about 29% fat, skinless chicken breast is about 23% and cheeses range from 30-80% fat.
tell you that you’re full after eating 4 cups of air-popped popcorn at 150 calories, but not after you’ve eaten 1 oz serving of cheese puffs that also contain 150 calories. According to Dr. Rolls, of Penn State University, “In order to become permanently thin, you need to eat large amounts of foods with low caloric densities and reduce caloricallydense empty calories since they do not trigger feelings of fullness.” For example, 500 calories of meat or cheese only takes up about 20% of the stomach, but 500 calories of fruits and veggies will consume over 100% of the stomach volume…
The World Cancer Research Fund (WCRF), an international non-profit, released their “2011 Updated Report on Colon Cancer” lastmonth. This report revisited the 2007 report, and updated it with new scientific findings and research that has happened since then. This 2011 is important because it strengthened some of the original findings as to what foods and lifestyle choices increase and decrease colon cancer risk. The mountain of scientific evidence has become too overwhelming to deny any longer…
against colon cancer. Regular exercise can reduce abdominal fatness and reduce excess hormones in the blood. Fiber, found only in plant foods, helps to remove carcinogens from the body and ushers waste from the colon, so its doesn’t “sit” for too long. There is also probable evidence that garlic, calcium and fruits may help to prevent colon cancer. Garlic is an allium family vegetable, which evidence shows help slow the growth of cancerous cells. Fruit, is loaded with antioxidants that trap free radicals and prevent gene damage. There is limited evidence that folate and selenium also benefit colon health, but more research is required to confirm this hypothesis.
