499 The Starch Diet [26 Nov 2018]

Years ago I learned that to get a balanced view we need to read widely, especially in the field of natural health. Writers focus on one nutrient or diet and make it sound like the most important or only logical choice. Only by reading many different authors can we begin to see the whole picture. That’s what I have tried to bring to you over the past 10 years writing these articles.

A case in point is Dr. John McDougall’s 2013 book The Starch Solution (read the first chapter here). McDougall advocates a diet rich in starchy foods like grains, legumes, potatoes and sweet potatoes, along with plenty of vegetables and fruit, while eliminating meat, dairy, processed foods and most oils. This is in sharp contrast to the currently popular low-carb high-fat paleo and keto diets.

McDougall observed that when people from other countries with a traditional starch based diet who were trim and healthy moved to the USA and adopted an American diet, they became obese and developed western diseases. The immigrant grandparents remained slim and healthy; their children were overweight and unhealthy; and the grandchildren obese and sick – the opposite of what we would expect. He believed the difference was the increased meat and dairy in their diets.

Over four decades Dr. McDougall developed his diet and helped thousands of patients regain their health. McDougall claims that a diet rich in starch:
• Allowed humans to move beyond the tropics and to develop our large brains;
• fuelled the rise of civilization and fed the Greek and Roman armies;
• Healthy populations around the world get most of their calories from starch;
• will let you lose excess weight almost effortlessly;
• will improve your blood pressure and cholesterol;
• will prevent diabetes, heart disease, and arthritis;
• will make you feel, function, and live better;
• will help save the planet (beef produces 14X more greenhouse gases than potatoes per calorie); and
• will significantly reduce your grocery budget.

I believe that minimally processed starchy foods are part of a healthy diet but I’m not sure I’d take it to the extreme that McDougall does eliminating all animal products. His diet does provide a welcome balance to the high-fat keto diets but I’d like to see some good research supporting his health claims.

Next week – The Last Post. I’m retiring this column after #500.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

488 Exogenous Ketones [10 Sept 2018]

A few weeks ago I wrote about the recent popularity of ketogenic diets [#482 30 July 2018]. These are very low carb diets with either low dietary fat for weight loss or higher dietary fat for other purposes. With both types of ketogenic diets, the main fuel burned for energy is fat – either your own stored fat or fat you eat. The metabolic state of burning fat for fuel is known as ketosis because the fat is first converted to ketones which are then converted to ATP energy in the cells’ mitochondria.

More recent is the promotion of ketone supplements – called exogenous ketones as opposed to endogenous ketones produced within the body. These supplements are purported to have similar benefits to ketogenic diets, but without the dieting. The theory sounds attractive but I’m not buying it. I believe it is the diet, with the reduction of carbs leading to a reduction in blood insulin levels, which provides most of the benefits. The ketones are just a byproduct of the process.

There may however be some benefits from ketone supplements. In a post on the blog The Diabetes Coach, titled “Are Exogenous Ketones Beneficial for Blood Sugar?” Dr Brian Mowll suggests that ketones enhance insulin sensitivity. He cites a small study from Oxford which showed lower glucose spikes with an oral glucose tolerance test for the group who had consumed a ketone drink.

But another ketogenic diet study, with obese diabetics, that Mowll cites as support that ketones increase insulin sensitivity did not include a ketone supplement. There is no evidence that it was the ketones, not the ketogenic diet itself, which provided the benefits.

In any case, if weight loss is the goal, adding extra fat or taking ketone supplements will only reduce the amount of body fat burned. And that, after all, is the whole idea.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

486 Keeping It Off [27 August 2018]

Most dieters will agree that it’s easier to lose weight than to keep it off. Once we have achieved our goal weight we tend to revert to our old eating habits and the pounds start creeping back on. Remember, weight gain is normal and natural. Here are some strategies for maintaining our desired weight:
• Have a Plan – just like in the weight-losing phase, having a plan directs and motivates us to achieve our new objective.
• Accountability – keep in close contact with your coach through the first year post diet – weekly the first few months, then monthly for the rest of the year. Then check in a few times a year as needed.
• Journaling – several studies show that keeping a food journal increases our rate of successfully keeping the weight off. It increases our awareness of what we are eating; helps identify problem habits, and creates accountability (even if just to our self).
• Exercise daily – with a ketogenic diet, exercise is not necessary for losing fat weight, but it is very important in maintaining our weight. Resistance training exercises (lifting weights) increases muscle mass, further improving our body fat ratio.
• Choose Healthy Foods – strictly limit simple carbs; choose healthy fats; eat sufficient high quality protein (more on this another week)
• Proper Food Combinations – separate carb-rich and fat-rich meals
• Some Quick Tips
o Start the day with a hearty breakfast.
o Don’t shop on an empty stomach.
o Eat mindfully, especially snacking.
o Control food portions; resist second helpings.
o Hot meals are more filling than cold.
o Stay hydrated – drink at least 2 liters of water daily.
o Use alcohol with moderation
o Get enough sleep.
• Reward yourself – each month you meet your maintenance target, treat yourself with something non-fattening like a night out, massage or pedicure.
• Reboot your metabolism for a few weeks every year with the ketogenic diet to return to your desired weight.

Further reading:
"How to keep weight off forever" WebMD
"Ten Habits of People Who Lose Weight and Keep it Off" theconversation.com

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

482 Ketogenic Diets [30 July 2018]

Ketogenic diets (keto for short) have become popular lately for weight loss and other reasons. I have run a weight loss clinic based on a 30 year researched, medically designed, ketogenic protocol for eight years now. While it’s possible to do a ketogenic diet on your own, there are significant challenges to consider.

The objective of the diet is to put your body into a state of ketosis in which fat is burned for energy instead of carbs. This is achieved by keeping total dietary carbs strictly below about 40g per day. Any more than that is just a low carb diet, not a ketogenic diet, and will prevent fat burning while starving your body for calories. See #290 “Low Calorie Balanced Diet” Oct 2014.

Getting adequate protein without the carbs is a challenge. Ideally we need 0.5g of protein for each pound of lean body weight. For me with a healthy weight of 200 lbs my protein intake should be at least 100g.

Another challenge is getting nutrients like vitamins and certain minerals. To remain in ketosis, whole food groups must be eliminated including dairy, fruits, grains and many vegetables. Supplementation of vitamins, calcium, magnesium and potassium is a must. For this reason, a ketogenic diet is not recommended for long term, unless designed for a medical reason such as epilepsy, cancer or Alzheimer’s. For weight loss, stick to it to reach your goal weight, then transition to a healthy maintenance diet.

Other challenges you may face while on a ketogenic diet include: temporary hormone changes affecting menstruation, hair loss, or unwanted hair growth; fatigue from low blood pressure or low blood sugar; headaches from low blood pressure or electrolyte imbalances; and the need to see your doctor to periodically adjust dosage of medications for diabetes, blood pressure, cholesterol, etc.

Our weight loss clinic can help you with all these challenges. It provides a wide variety of low carb, high-quality protein, foods and lists of vegetables to use and avoid. We monitor your weight loss and lean loss weekly to ensure that you are in ketosis and are not burning muscle. And we can guide you through any problems that may arise along the way. There are many benefits to a ketogenic diet besides fat loss, such as normalization of blood sugar, blood pressure, and cholesterol, and reduction in inflammation, as long as it is done correctly and safely.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

460 Risks of Early Weight Gain [26 Feb 2018]

As older adults, few of us weigh what we did as young adults. Gaining weight as we age is normal, at least in this society. But gaining even a moderate amount of weight, like 5 to 20 pounds, will increase our risk of chronic disease and lower our chances of healthy aging.

A large study published in JAMA last July looked at the effect of weight gain from early to middle adulthood on health outcomes in later life. The study used data from the Nurses’ Health Study and the Health Professionals Follow-Up Study to analyze 92,837 women and 25,303 men. The researchers compared the women’s weight at age 18 and the men’s at age 21 with their weight at age 55. They then observed their health outcomes for 15 to 18 years.

As expected, those that had gained the most weight by age 55 were at greatest risk of major chronic diseases. More surprising, perhaps, was that even a small weight gain significantly increased the risks. Women who gained 5 to 20 pounds had a higher risk of diabetes, heart disease, high blood pressure, severe arthritis, gallstones, and certain cancers occurring later in life. Men who gained that amount had a higher risk of diabetes and high blood pressure. The study authors concluded that their data “provide strong evidence that maintaining a healthy weight throughout early and middle adulthood is associated with overall health in those who survive to older ages”.

The other lesson here is that weight gain in early adulthood is significant even if no health problems arise during that time. Weight gain during early to middle adulthood will strongly affect how healthy our later years will be. Maintaining a healthy weight during our younger years will improve the odds for healthy aging. In other words we’re never too young to get back to – and maintain – a healthy weight.

It’s not always possible to get back to our weight at ages 18 or 21, but any amount of excess weight we lose will benefit. I was 185 pounds at our wedding in 1981 – I’ll never see that again. I just finished losing 30 pounds (with the ketogenic diet we use in our clinic) to get back down to 200. Knowing what I do now, I will make a greater effort to keep it off and maybe lose a bit more.

Sources:
"Associations of Weight Gain from Early to Middle Adulthood with Major Health Outcomes Later in Life", JAMA, July 2017 full article; abstract
Bonnie Liebman, "Why small amounts of weight gain shouldn't go unchecked", Nutrition Action, Feb 19 2018

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

450 PCOS [11 December 2017]

PCOS, Polycystic Ovarian Syndrome, is a common cause of infertility in women. PCOS is a metabolic condition in which there is an excess of estrogen and androgens (male hormones) leading to a variety of symptoms: irregular or absent ovulation, a higher risk of miscarriage, hair loss (male pattern baldness), excess facial hair, acne, fatigue, and mood swings. Conditions frequently associated with PCOS include: insulin resistance, hyperinsulinism, diabetes, weight gain, and hypertension. PCOS is the most common hormone dysfunction of women of reproductive age, affecting an estimated 10% of women.

PCOS is believed to begin with a diet high in simple carbohydrates which leads to insulin resistance and hyperinsulinism. High levels of insulin activate the androgen receptors on the ovaries which causes an increase in male hormones. The male hormones prevent the mature egg follicle from releasing the egg during ovulation, causing infertility. Normally the follicle releases the egg and then attaches as a corpus luteum which triggers production of high amounts of progesterone as a normal part of the ovulatory cycle. When the egg is not released, the follicle attaches to the ovary as a “cyst”, and little if any progesterone is produced. The lack of progesterone leaves estrogen dominant which thickens the uterus and increases the risk of endometrial cancer.

The most important approach to treating PCOS is to deal with the insulin resistance, hyperinsulinism, and excess weight. With high insulin levels, a ketogenic diet is the easiest and safest way to shed the excess fat and eliminate insulin resistance. This should be followed by a healthy diet low in simple carbohydrates, sufficient exercise, stress reduction, and a detox program to support the liver and help it clear the excess hormones. Often this is enough to normalize hormones and restore fertility.

A nutrient that shows promise in treating PCOS is di-chiro-inositol or DCI (trade name ChirositolTM). Studies show that DCI normalizes insulin levels, reducing them when too high but doesn’t take them too low. It also elevates serotonin which reduces sugar cravings. According to the Lorna Vanderhaeghe website (which markets a ChirositolTM product, GlucoSmart), DCI “effectively reduces excess male hormones, reduces weight and appetite, and normalizes ovulation, thereby improving fertility” [www.healthyimmunity.com]. Note a 2011 review in Gynecol. Endrocrinol found the studies to date of insufficient quality for reliable conclusions regarding DCI as a treatment for PCOS.

Sources:
John Lee MD Medical Letter July 1999, quoted in Mercola.com 2 Jan 2008
Wikipedia

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

448 Fit and Fat? [27 Nov 2017]

Studies on the relative risks of weight and exercise have suggested that being fit is more important than not being fat. A recent study from Britain, however, shows that even healthy obese people should not become complacent about their weight.

The study examined the electronic health records of 3.5 million adults in England (making it the largest study of its kind) that were initially free of heart disease, and followed them from 1995 to 2015. The study classified the patients by BMI (a ratio of weight to height) and recorded three metabolic abnormalities – diabetes, hypertension and hyperlipidemia (high cholesterol). They were then followed and monitored for three cardiovascular diseases (CVD) – coronary heart disease, cerebrovascular disease (stroke), or peripheral vascular disease.

As expected, within each weight category, those with one or more metabolic abnormalities had a higher risk of heart disease. And, not too unexpectedly, for those with the same abnormalities, the obese had a higher risk of CVD than those with normal weight. This held true for those with no metabolic abnormalities – the obese had a 49% increased risk of coronary heart disease, an insignificant 7% increased risk of stroke, and 96% increased risk (nearly double) of heart failure. Even those in the moderate “overweight” class had a 30% higher risk of coronary heart disease.

An earlier (2013) review and meta-analysis found a similar pattern. Compared to the metabolically healthy normal weight group, the metabolically health obese group had a 24% higher risk of having a cardiovascular event. All weight groups that were metabolically unhealthy had much higher risks, from 265 to 312% higher.

What this means is that even with no signs of diabetes, high blood pressure or high cholesterol, being overweight puts you at a much higher risk of heart disease. But having diabetes, high blood pressure or high cholesterol increases your risk much, much, more.

As I have explained previously [#082], high blood insulin levels not only promote weight gain (and make weight loss next to impossible) [#065] but can also lead to diabetes, hypertension (high blood pressure) [#084] and dyslipidemia (high cholesterol) [#083] – the three main risk factors for heart disease. The medically designed ketogenic diet we use at our weight loss clinic lowers insulin which makes losing weight much easier and at the same time normalizes blood sugar, blood pressure and lipids. We have had dieters who, after losing significant weight, were able to go off their blood pressure and diabetic meds.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

432 What Lectins Do [7 August 2017]

Lectins are proteins in plants designed to protect them from being eaten. Gluten is the best known lectin, but there are hundreds of them found in most plants, including many that we humans use for food. Lectins are not broken down in digestion and only partially destroyed by cooking.

In #430 I explained how lectins cause leaky gut syndrome which leads to inflammation and auto-immune diseases. But that’s not all they do. Lectins also:

• bind to the epithelial cells in the lining of the gut and damage the microvilli where nutrient absorption occurs. This significantly interferes with the absorption of nutrients, especially protein, and can lead to loss of muscle mass.
• bind to the surface of beneficial bacteria in our gut, wiping them out while allowing pathogenic bacteria to proliferate
• interfere with the digestive enzymes in the gut preventing proper digestion of food
• bind to glycoproteins on the surface of cells throughout the body including joints, brain, liver, heart, kidneys; the immune system responds by attacking the organs and tissues affected leading to a variety of auto-immune diseases
• create hyper-sensitivity to foods leading to food allergies; people have found that after being on a low-lectin diet for a year or so their food allergies improve or disappear
• stimulate the release of histamine from mast cells causing an inflammatory response
• suppress the production of T and B lymphocytes reducing the immune system’s ability to protect us from foreign invaders
• cause blood cells to stick together destroying the blood cells and causing blood clots
• block the satiety hormone leptin, resulting in food cravings, over-eating, and obesity [see #327 Leptin Resistance]
• interfere with the body’s ability to regulate insulin and blood sugar levels.
• cause enlargement of the pancreas and atrophy of the thymus
• bind to neurons damaging the nervous system including eyesight
• interfere with the cell nucleus preventing normal reproduction of the cell and accelerating the aging process
• in summary, contribute to most of the chronic conditions that plague mankind!

Sources:
Gregory Barton, Cure Your Autoimmune and Inflammatory Disease, 2010
Evelyn Carmichael, The Essential Handbook to Lectin, 2017

Next week: who would most benefit from a low lectin diet.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

327 Leptin Resistance [13 July 2015]

I have previously written several times about the role of insulin and insulin resistance in weight gain but there is another compound involved called leptin.

Leptin, sometimes called the “satiety hormone”, was discovered in 1994. It is secreted by fat cells and tells our brain that we have enough stored energy. It reduces our appetite and promotes the burning of fat for energy. Leptin resistance occurs when this message is blocked, resulting in food cravings, continued fat storage, and eventually obesity. Leptin resistance can also be a factor in female infertility.

Several factors contribute to leptin resistance:
• excess dietary sugar, especially fructose
• high insulin levels
• high triglyceride levels
• inflammation
• MSG (SHN #135)
• lack of sleep
• stress
• low calorie diets that are not ketogenic (your body thinks it’s starving)

So what can we do to reverse leptin resistance?
• greatly reduce simple carbs and processed foods
• eat adequate protein and healthful fats
• avoid between meal snacks to give your liver a rest
• exercise (but don’t overdo cardio)
• get at least 8 hours of restful sleep
• lower insulin levels (e.g. with a ketogenic diet)

Leptin resistance is recognized as a key risk factor for obesity (Zhou & Rui, 2013). Identifying the causes and taking steps to reverse it will make any weight loss program easier to follow and much more effective. The ketogenic diet we use in our Rosetown weight loss clinic doesn’t specifically address leptin resistance but does indirectly deal with the factors causing it, particularly insulin levels, triglycerides, inflammation and dietary sugar.

Sources:
MindBodyGreen post by Barbara Komorek
Wellness Mama post
WebMD article
Dr. Mercola interview with Dr Richard Johnson
Dr. Richard J Johnson book "The Diet Switch"
Y. Zhou and L Rui technical article Front Med 2013 Jun: 7(2) 207-222

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

313 Non-Alcoholic Fatty Liver [6 April 2015]

Fatty liver disease is a common condition in people who regularly consume alcohol. In the last few decades it has also become common in people who drink little or no alcohol; in these people it is called non-alcoholic fatty liver disease (NAFLD). A fatty liver is defined as one with fatty deposits make up 5% or more of the liver.

In North America up to 20% of adults and 10% of children have this condition, but most do not know it. In many people there are no signs or symptoms and it is only discovered by routine liver function tests.

The cause of NAFLD is uncertain, but it is associated with obesity (especially abdominal fat), insulin resistance, Type 2 Diabetes, high cholesterol, high triglycerides and high blood pressure. It is of concern because it can progress to inflammation, liver scarring, and more serious liver disease. Certain medications and high consumption of simple carbs, especially fructose, are linked to NAFLD.

There is no standard medical treatment for NAFLD. Dietary changes, exercise and weight loss are typically recommended. Diet recommendations include: avoidance of alcohol, high-fructose corn syrup, and trans-fats; elimination of all processed foods; and increase in whole foods, fruits, vegetables, whole grains, good fats and proteins. Cruciform vegetables (cabbage family) are especially beneficial for the liver. Some practitioners recommend juicing raw vegetables. There are also many supplements which support liver health:

• N-Acetyl Cysteine – precursor to glutathione
• Alpha-Lipoic Acid – a powerful antioxidant
• Vitamins E and C, certain B vitamins, magnesium
• Turmeric – natural anti-inflammatory
• Herbs like milk thistle, dandelion root, artichoke, garlic
• Coffee drinking in moderation is beneficial for the liver

A protein-sparing ketogenic weight loss program deals with many of the associated conditions – obesity, insulin resistance, diabetes, hypertension, dyslipidemia – so could be one approach to reversing NAFLD.

Sources:
Mayo Clinic
Canadian Liver Foundation
Wikipedia
Dr Mark Hyman

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. See this article on my website for links to sources and further reading.

290 Low-Calorie Balanced Diet [20 Oct 2014]

You still hear health professionals promoting a “low-calorie balanced diet” as the best method for weight loss. A healthy balanced diet, where you get the right amounts of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins, minerals, essential fatty acids) is perfect for maintaining your weight. But a low-calorie balanced diet – eating the same foods but less of them – is not only ineffective for weight loss but can be detrimental to your health – and to your objective of losing fat – for several reasons.

First, reducing all three macronutrients by about the same amount will make you protein deficient. As a result you will burn muscle mass as well as fat to make up for the reduction in calories. But proteins are not just found in muscle – bone, skin, organs, enzymes and hormones are all made of protein.

Reducing all foods by the same amount will still provide enough carbs to keep your insulin levels up. And as I have explained many times in these articles, high insulin levels lock in the fat stores, making them unavailable for burning, so any weight you lose will be mostly muscle.

Furthermore, the inability to burn fat for fuel creates a shortfall in calories available to the body to carry out its normal functions, making you feel tired, weak, and hungry. In response, your body will lower your metabolic rate (go into starvation mode) so it can live on the lower caloric supply. Unfortunately this lower metabolism continues after you go off the restricted diet. Now when you return to your normal diet you are getting more calories than your body can use, so guess what happens? The end result of being on a low-calorie balanced diet: muscle lost, a little fat lost, and you gain fat faster than ever. And the failure of the diet will be blamed on your lack of will-power. Sound familiar?

The safest and most effective diet for losing fat weight is a protein-sparing ketogenic diet which conserves muscle while it burns fat. This contains adequate protein (the same amount as in your maintenance balanced diet) and essential fats and oils, and the minimum requirement of carbs (which isn’t very much). Ideally your weight and lean mass should be monitored by a coach trained in the program.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

287 Diet & Our Microbiome [29 Sept 2014]

A lecture by gastroenterologist Dr. Robynne Chutkan on MindBodyGreen.com described the inter-relationship between what we eat and our gut flora. I have previously written about antibiotic overuse and its unintended impact on our microbiome [#281 18 August 2014].

Our microbiome – the bacteria, viruses, fungi and protozoa that live in or on the human body – is composed of some 10,000 species totaling 10 trillion cells (10 times more than our body cells). We are finally realizing that the majority of these species are not only beneficial but essential for our health. Besides keeping pathogens (disease causing microbes) in check, they aid in the digestion of, and processing of nutrients from, our food.

Chutkan refers to several recent studies which clearly show how our diet affects our microbiome.

A 2009 study from Australia discovered that plant fiber is converted by bacteria in the gut to short chain fatty acids which are known to alleviate colitis and may explain how changes in diet improves symptoms of asthma, rheumatoid arthritis, and other inflammatory diseases.

A 2010 study by Dr Paolo Lionetti compared the fecal microbes of children from Florence Italy eating a typical sugar & fat-laden western diet with those of children from a rural East African village with a mostly plant-based fiber-rich diet. The African children had bacteria that promoted leanness and the production of anti-inflammatory short chain fatty acids, while the Italian kids had more species associated with diarrhea, allergies and obesity.

A 2013 Harvard study found that bacteria in the gut changed quickly, beginning the first day, when the subjects were switched from an animal-based to a plant-based diet (and vice-versa). Not only do the species of bacteria change but different genes were switched on or off, all of which affect our health.

Chutkan then describes how our microbiome also affects our diet. From the same food, gut bacteria in obese mice extract fewer nutrients but more calories than the bacteria in lean mice. This explains why, even on a healthy diet, people who are overweight can gain more weight and still be deficient in certain nutrients. Life just isn’t fair!

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

285 Breakfast – the Most Important Meal? [15 Sept 2014]

Some natural health advocates are promoting skipping breakfast as a way to improve your health. Dr. Joseph Mercola in a recent article claims several benefits of what he calls intermittent fasting of which skipping breakfast can be a part: more efficient fat burning; normalizing insulin, leptin & ghrelin sensitivity; lowering triglyceride levels; and increasing growth hormone (HGH) production.

The medical staff of the company that developed the weight loss program I use in my clinic strongly disagree. During the weight loss phases of the program breakfast is essential and mandatory. During the lifetime maintenance phase, they have found that skipping breakfast can cause people to regain weight faster. By this time the dieter has eliminated insulin resistance and “reset” the pancreas to produce the appropriate amount of insulin for whatever meal has been eaten.

A healthy breakfast includes all three macronutrient groups – protein, healthy fats & oils, and a healthy carb. Three healthy between-meal snacks are also encouraged. The theory is that as long as the meals are regular the calories will be burned for energy but if one is missed the body goes into “famine mode” and the next meal will be stored as fat instead.

A recent study with school children in the UK discovered another important benefit of breakfast – a reduced risk of developing diabetes. Over 4,000 ethnically-diverse 9 to 10 year old children from 200 schools in England participated in the study. About 74% reported eating breakfast daily; 6% rarely, and the rest either most or some days. The infrequent breakfast eaters had higher fasting insulin levels and higher insulin resistance, both risk markers for Type 2 Diabetes. Those who ate a high fiber breakfast had even lower insulin resistance than those eating a breakfast of more simple carbs. The correlation of diabetes risk factors and eating breakfast remained after allowances for socioeconomic status, physical activity, and amount of body fat.

Perhaps if your typical breakfast is high in simple carbs like a Danish pastry, pancakes & syrup, or toast & jam, with sugared coffee or orange juice, you would be better off without it. However I believe that a more substantial breakfast of oatmeal or whole grain cereal, eggs & ham or bacon, cheese or yogurt and an orange or bowl of berries is a great way to start the day and maintain your weight.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

284 Low-Fat or Low-Carb?

The debate between low-fat and low-carb diets continues, but low-carb keeps coming out on top. A study published just last week in the Annals of Internal Medicine adds more “weight” (if you’ll pardon the pun) to the low-carb side.

The randomized trial, funded by the National Institutes of Health, divided 148 men and women, with no history of cardiovascular disease, kidney disease or diabetes, into two groups. The low carb group ate less than 40g of carbs per day of carbohydrates; the low fat group had less than 30% of their total calories from fat. Sixty participants in the low-fat group and 59 in the low-carb group completed the 12 month study. Measurements were taken at 3, 6 and 12 months.

After one year the low carb group, on average compared with the low fat group:
• lost 3.5 kg (nearly 8 lbs) more weight
• lost 1.5% more fat mass and gained 1.7% more lean mass
• had a lower ratio of total to HDL cholesterol (this is good)
• had a lower triglyceride level,
• had a greater increase HDL cholesterol (this is also good)
• had a decrease in C-reactive protein levels (a marker for inflammation)
• and, had a significantly lower risk score for coronary heart disease.

A similar trial published in Ann Intern Med in 2004 compared a low-carb ketogenic diet with a low-fat low-cholesterol reduced-calorie diet. The low-carb group lost twice as much weight, had a greater decrease in triglyceride levels, and greater increases in HDL levels. Significantly, only 50% of the weight lost by the low-fat low-calorie group was fat meaning that some muscle mass was burned. In the low-carb group 65% of the weight loss was fat suggesting that little muscle was lost. A weight loss with 75% fat loss is ideal with no muscle loss (the 25% non-fat loss is water and connective tissue associated with the fat cells). This trial however only lasted 24 weeks so the current study is much more significant.

These results should come as no surprise to anyone following the research on low carb diets. As I have explained in previous columns (#35, #65, #82), insulin is the key that prevents your body from burning fat, causing it to be stored in fat cells instead. An enzyme called lipoprotein lipase (LPL) is required to store fat, and insulin is necessary to switch LPL on. The carbs in a meal stimulate the production of insulin ensuring that the fat in that meal will be stored rather than burned. A high insulin level is also a factor in dyslipidemia (unhealthy cholesterol levels) (#83) and inflammation (#85).

After years of eating a high carb diet we can develop a condition called insulin resistance in which our insulin levels remain high no matter what we eat. This is a perfect situation for gaining fat weight, even on a calorie-reduced diet! A temporary ketogenic diet quickly clears insulin resistance and lowers the insulin levels to the point where body fat can begin to be burned.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

276 Fiber – Are You Getting Enough? [14 July 2014]

I last wrote about fiber in Nov 2011 (#140) and thought it was time for a reminder. Fiber helps regulate bowel movements, keeps our blood sugar levels in balance, and helps us achieve or maintain a healthy weight.

There are two types of fiber – soluble and insoluble. Insoluble fiber adds bulk to the stools, preventing constipation. It also helps remove toxins from the colon and improves the pH, lowering the risk of colon cancer. Sources of insoluble fiber are wheat bran, flaxseed, whole grains, root vegetable skins, beans and popcorn.

Soluble fiber dissolves in water to form a gel. It slows emptying of the stomach, normalizing blood sugar levels. It also binds with fatty acids causing them to be expelled in the stool, resulting in less stored fat and improved cholesterol levels. Soluble fiber also binds with and helps removes toxins. Sources include psyllium hulls, chia seed, oat bran, legumes, fruits and vegetables.

We need both types of fiber. Dr Gifford-Jones’ test for sufficient fiber is if your stool floats and is soft like toothpaste. If it's hard and sinks, you aren’t getting enough! Most of us get far less than the recommended 35 grams a day. Since adding a psyllium-flax blend to my breakfast routine I have two large easy BMs a day. But fiber does far more than give us big soft poops. Studies link dietary fiber to reduced risks of: heart disease, respiratory illness, diabetes, high blood pressure, colon and some other cancers, and death from all causes.

As part of a weight control program, fiber plays several roles. High fiber foods have a low energy-density allowing you to eat more food with fewer calories. Fiber makes you feel full reducing your appetite. Finally, by controlling blood sugar, it reduces carbohydrate cravings, lowers insulin resistance, and promotes burning of calories rather than storage as fat.

To improve your health, prevent disease, increase your energy and maintain a healthy weight, simply add more fiber to your diet.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

236 Melatonin Benefits [30 Sept 2013]

Melatonin is well known as the “sleep hormone” but it does much more than allow us to sleep better.

Melatonin is produced in the pineal gland when the retina of our eyes are no longer exposed to light. Melatonin then tells the brain to go to sleep. After 4-5 hours, production of melatonin stops and the brain returns to wakefulness.

But the benefits of melatonin go far beyond getting a good night’s sleep (although sleep is essential for good health, as I have written previously – # 8, 104, 105). Natasha Turner, ND describes several additional benefits of optimum melatonin levels in a recent Huffington Post blog article.

PMS symptoms are significantly reduced. Research found that low melatonin levels were linked to PMS symptoms. Supplementing with melatonin on days 12-28 of the cycle should improve mood and sleep.

Low melatonin levels are a risk factor for diabetes. The Nurses’ Health Study found that the lowest melatonin levels doubled the risk of diabetes. Another study found that melatonin supplementation increased weight loss without reducing caloric intake. I previously wrote about the connection between sleep and weight (#103). A poor night’s sleep is known to cause sugar cravings on awakening. Melatonin curbs the appetite and increases satiety (feeling full).

Low melatonin levels have been linked to several types of headache including migraines. In one study, supplementing with melatonin reduced frequency of headaches by 50% and also decreased their intensity and duration.

Along with melatonin production, thyroid hormone production also declines as we age. An Italian study of menopausal women found that melatonin supplementation significantly improved thyroid function and improved mood and symptoms of depression.

Finally, melatonin has been found to slow the aging process in animal studies. It likely does this by its action against free radicals which are responsible for aging. Melatonin may be the key to looking and feeling younger!

Some of these benefits are no doubt linked to getting better sleep, but others are likely a result of the melatonin itself. Either way, it appears important to ensure that our melatonin levels are adequate which may require supplementation.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

234 Garcinia cambogia [16 Sept 2013]

The latest weight loss fad promoted by Dr. Oz is Garcinia cambogia. An extract from the rind of this south Asian fruit contains hydroxycitric acid (HCA) which is claimed to increase weight loss. According to the Dr Oz website (and a few others selling Garcinia), studies have shown that HCA, along with a reduced calorie diet and moderate exercise, can double or triple weight loss. For example, in one 8 week controlled study dieters taking HCA lost an average of 14 lbs compared to 6 for the control group.

HCA aids in weight loss by blocking an enzyme – citrate lyase – necessary to convert carbohydrates into fats. Garcinia helps dieters in two additional ways: it suppresses appetite and it boosts serotonin (the feel-good neurotransmitter) which may reduce emotional eating. Seratonin also helps reduce the stress hormone cortisol which promotes fat storage. HCA extract appears to be safe in recommended amounts but is not recommended for pregnant or breastfeeding women or anyone taking diabetic medications or a statin drug.

While websites selling Garcinia claim there are many good studies supporting the product, a neutral website – by Randy Shore of the Vancouver Sun – tells another story. He refers to a 12 week trial published in JAMA in 1998 which found no significant difference with the use of HCA on either total weight loss or fat mass loss. A 2010 meta-analysis published in the Journal of Obesity found 12 scientifically-sound trials on the supplement. These showed a small but significant weight loss increase with HCA but one of the studies reported twice as many “gastrointestinal adverse events” in the HCA group.

So try Garcinia if you wish – it could help you to lose weight. But if it doesn’t, it may not be the fault of HCA. As I have explained before in several articles, there is an overriding hormone that, in excess, prevents fat loss – insulin. If your insulin level is high (and even Type II Diabetics’ can be), nothing you can do will burn fat. Until you normalize insulin, no diet or diet aid – garcinia, raspberry ketones, green coffee bean, L-carnitine, CLA, etc – will work. Ask me how you can do this easily and safely.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

229 A Calorie is NOT a Calorie [12 August 2013]

Traditional nutritional wisdom teaches that “A calorie is a calorie”. Whether it comes from carbohydrates, fat or protein, weight gain (and loss) is a simple matter of total calories in minus calories burned. But is it really that simple?

One obvious difference between foods of equal calories is the amount of micronutrients – vitamins, minerals, essential fatty acids, amino acids and fiber – associated with it. If weight loss or maintenance is your goal, you simply can’t afford to eat high-calorie low-nutrient foods. Another difference between foods is how the calories are used – burned for energy or stored as fat. Calories from simple carbohydrates – sugar and refined flour – are more likely to be stored, since carbs stimulate release of insulin which acts as a key to promote fat storage. Carbs also supply the “glyceride” part of triglycerides.

A study published in JAMA in June 2012 discovered a third difference between foods of equal calories – how they affect metabolism. A significant problem with weight management is that after losing weight on a diet, the metabolism slows (referred to as metabolic adaptation) which makes it more difficult to keep it off. This study compared the effects of three different diets on obese people who had just lost weight. All participants were put on each diet for a month: a) low-fat high-carb; b) low glycemic index; and c) low-carb high-fat high-protein. The results showed that the fewer carbs consumed, the smaller the metabolic adaptation. On average, the low-carb group expended only 100 fewer calories than before (and 8 of 21 actually expended more) while the high-carb group expended 400 fewer calories. This 300 calorie difference is equivalent to an hour of moderate exercise. This shows that a low-carb diet gives dieters the best chance at losing weight and keeping it off, and may prevent susceptible people from becoming overweight in the first place.

This study also found that the low-carb diet reduced triglycerides and HDL cholesterol more than the other diets; and improved insulin sensitivity – a measure of insulin resistance believed behind metabolic syndrome – the most.

Sources
"What Really Makes Us Fat", Gary Taubes, New York Times, June 30, 2012
“Good science, bad interpretation”, Peter Attia MD, on his blog The Eating Academy

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

200 Exercise & Weight Loss [21 January 2013]

Traditional weight loss theory calls for reducing calories and increasing activity, i.e. exercising more. Sounds simple and logical but ask any dieter how it worked for them and you’ll likely hear “not very well” (but in stronger, possibly unprintable, phrasing).

Dr. Tien Tran Chanh (the developer of the Ideal Protein Diet) writes in his latest book “…Because It’s Your Life” that exercise will not make you lose weight but adds that it is still an important part of your weight management program. He estimates that you would have to walk 40 hours, swim 20 hours, or jog continuously for 16 hours to burn 2 lbs of fat. And that’s without eating anything extra! As we all have experienced, exercise makes us hungry, so this is a formula for frustration and failure. Our bodies are designed to keep us in homeostasis and will increase our appetite or reduce our metabolic rate in order to preserve our body’s fat reserves. Research [reported in “Weighing the Evidence on Exercise” New York Times, 16 Apr 2010] has shown that the increase in appetite from exercise is stronger for women (I know, life’s just not fair!).

Where exercise is helpful is in keeping the weight off after you lose it. Dr Tran teaches that the body can’t be both catabolic (burning fat) and anabolic (building muscle) at the same time. He found that strenuous exercise during the weight loss phase leads to excess muscle loss. Instead, adding exercise – particularly resistance or muscle building exercise – after the goal weight has been achieved helps the dieter to keep the weight off. One type of exercise that is recommended for this is called “Slow Burn” popularized in the book “The Slow Burn Fitness Revolution”. Michael Eades, one of the book’s authors, explains [in a blog post] how strength training also improves cardiovascular fitness – it has more to do with the efficiency of getting oxygen into the muscle cells than with the heart and lungs themselves.

The more muscle you build, the more calories you can burn so staying slim and fit becomes much easier. And the best way to build muscle is with strength training.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

197 Bones & Belly Fat [31 December 2012]

If you were thinking of slimming down as a New Year’s resolution, here is another reason to lose that belly fat. Visceral obesity (fancy name for a big fat gut) is now associated with osteoporosis and increased fracture risk in men.

The Osteoporotic Fractures in Men Study was designed to determine risk factors for osteoporosis in men. Their report in November 2012 to the 98th Scientific Assembly of the Radiological Society of North America included the surprising news that “…obesity in men does not protect against osteoporosis, as previously thought. And visceral fat is detrimental to bone strength.” This is considered surprising because it was believed that obese people would have stronger bones resulting from the additional stress load.

It shouldn’t have come as too big a surprise though. Visceral fat had previously been linked to osteoporosis in women, and another study found that adolescent girls with high visceral fat had reduced bone strength and mineral density. This was the first study looking at men.

Other health risks associated with visceral fat include diabetes, high blood pressure, heart disease and even a higher risk of Alzheimer’s later in life. For more on the health risks of belly fat see my column #192 November 19, 2012.

So if you are carrying around a “spare tire” why not make slimming down your New Year’s resolution? We can help turn your dream weight into reality. The 35 dieters that have been on the Ideal Protein program at the Rosetown clinic to date have lost a total of 801 pounds. Stop in and ask for a free Body Composition Analysis (BCA) reading and discover what your body fat % and risk category are.

Sources: “Visceral Obesity May Increase Risk for Osteoporosis in Men” www.medscape.com 30 Nov 2012; and “Belly Fat Bad for Men’s Bones” www.mercola.com 15 Dec 2012.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.