Weight control is obviously one of those enduring health issues and poses challenges for the society, the medical system, and for numerous individuals and families. It is a bit of a paradox that at this time in history we have more scientific research about weight control, more diet books and plans, and more opinions about how to achieve and maintain weight control than ever before. The statistics are that up to 95% of everyone on a ‘diet’ to lose weight is unsuccessful at maintaining the weight loss. We live in a society where there are stark contradictions about this topic; on the one hand, practically every other TV commercial is about an eating plan where they will deliver food to your house and ‘ guarantee’ your weight loss, while on the other hand fast food restaurants are flourishing and our population is eating away from home at an increasing rate. It is clear that eating in restaurants of any type poses special challenges and we  urge folks to do their own food shopping and preparation after they educate themselves about the optimal way to do that. In our recent update on Children’s Health we discussed several very important issues about being overweight during childhood. We urge you to review the update of our ‘Optimal Nutrition Guidelines.’ It is encouraging that many people are exercising, frequenting health centers, and appear to be aware of the importance that physical activity plays in our health in general and specifically as it interacts with the foods we eat to either impede or facilitate an ideal weight. 

Prevalence rates for obesity are on the rise in the United States.  Researchers analyzed weight status in the United States using the most recent National Health and Nutrition Examination Survey (NHANES). BMI results showed, of the 36,325,297 participants, almost 40 percent of men and nearly 30 percent of women were overweight. Similarly, 35 percent of men and 36 percent of women were classified as obese, making them more susceptible to chronic diseases such as diabetes and heart disease. 

REF: Yang L, Colditz GA. ‘Prevalence of overweight and obesity in the United States, 2007-2012.’ JAMA Intern Med. Published online June 22, 2015. 

 

Dr. Campbell is an acclaimed nutritional biochemist who was affiliated with Cornell University for many years. Here are two of his important observations about weight management. 

There appears to be a genetic basis for being able to control energy expenditure. There are people who have a stubborn, built in inability to increase metabolism and expend less energy after they lose weight, making it more of a challenge for them to keep the weight off. This particular group of people will need to exercise a bit more and consume a little less than non-obese people in order to get similar results. There is now solid evidence that a whole food, plant-based diet that has no added oil and fat can go a long way toward preventing overweight conditions and obesity. This same eating plan then also helps to prevent a number of chronic diseases including type II diabetes, cancer, heart disease, stroke, and may also have an input in minimizing the likelihood of certain types of dementia. So, this particular eating plan is a powerful primary prevention intervention with numerous health benefits. 

REF: T. Colin Campbell, ‘Obesity Debate – Something New,’ January 2014, Online 

 

Yo-yo dieting or ‘weight cycling’ is the term used for repeated episodes of purposeful weight loss followed by unintentionally regaining the weight. It is common for dieters to regain more weight than they lost. The human body adjusts itself to weight loss by changing the production of appetite- regulating hormones such as ghrelin and leptin and, unfortunately, the body favors weight regain by increasing appetite and promoting fat storage. Another compensatory mechanism is that resting energy expenditure is decreased. And if you are consuming low nutrient foods that are high in fat and sugar, there’s a high likelihood that you will have food cravings, a faster aging process, and more risk for certain chronic diseases like diabetes, high blood pressure, and gallbladder stones. 

So, there is considerable evidence that an eating plan, like the Nutritarian  diet which is  plant rich and nutrient dense can help to avoid food addiction and cravings, can help achieve and maintain excellent weight loss in an optimal way, while making a major contribution to preventing a wide array of medical conditions and chronic disease. 

REF: 1) Joel Fuhrman. ‘ The End of Dieting: How To Live For Life’ HarperCollins Books, 2014. 2) Greenway FL. ‘Physiological adaptations to weight loss and factors favouring weight regain.’ Int J Obes (Lond) 2015. 

 

Dried fruit and nuts are calorie dense. So, should we be concerned that eating these foods will make us gain weight? Well, maybe not. We have evidence that the 5 to 10% of Americans who consume a tablespoon or more of dried fruit a day tend to be less overweight, less obese, have  slimmer waists and less abdominal obesity. Studies have been done with dried apples, figs and prunes, Similar findings were produced when researchers looked at nuts and nut butters. We also have good evidence that nuts, while they are filling, may boost metabolism, provide a lower body mass index, a slimmer waist and significantly less overweight and obesity. So, adding together the dried fruit and nuts into a nut bar, without any sugar in the ingredients,  appears to be beneficial. Researchers looked at 100 subjects who were overweight and randomized them into two groups: one group ate their regular diet and the other ate their regular diet plus two fruit and nut bars a day which was about an extra 340 cal daily. Two daily fruit and nut bars for two months did not cause weight gain. Another more recent study showed that a diet rich in whole fruits helps people to maintain a healthful weight. The researchers looked at 17 different studies and focused on fruit intake, and the effects on long-term weight gain in adults; those people who added whole or dried fruit to their diets had a clear reduced risk for long-term weight gain. Researchers believe that whole fruit consumption may lead to weight loss because these foods are satisfying and lead to overall reduced energy intake. 

REF: 1) D. R. Keast, C. E. O'Neil, J. M. Jones. ‘Dried fruit consumption is associated with improved diet quality and reduced obesity in US adults: National Health and Nutrition Examination Survey, 1999-2004.’ Nutr Res 2011.  2) A. Davidi, J. Reynolds, V. Y. Njike, Y. Ma, K. Doughty, D. L. Katz. ‘The effect of the addition of daily fruit and nut bars to diet on weight, and cardiac risk profile, in overweight adults.’ J Hum Nutr Diet 2011. 3) Hebden L, et al. ‘Fruit consumption and adiposity status in adults: a systematic review of current evidence.’ Crit Rev Food Sci Nutr. Published online June 26, 2015. 

 

I suppose that given the wide dissemination of information about the topic, that intuitively most of us know that soda and other sugary drinks are not good for our health. These high calorie sugary drinks are a very significant aspect of the weight control and obesity challenge that we have in our country. The average American adult takes in 355 calories from sugary drinks every day (teens consume even more, about 549 calories per day), and these liquid calories contribute to obesity, type 2 diabetes, heart disease and other health problems. In addition, sugary drinks and consuming products regularly that contain any form of added sugar contribute to increased mortality worldwide, high blood sugar, damage blood vessels, compromised brain function, behavior and attention problems in children, perpetuation of addictive cravings and strong preference for sweet tastes. These problematic sweeteners includes refined sugar, cane sugar, high fructose corn syrup, maple syrup,  agave nectar and etc. 

REF: 1) Yang L, Colditz GA. ‘Prevalence of Overweight and Obesity in the United States, 2007-2012.’ JAMA Intern Med 2015. 2) Center for Science in the Public Interest. Sugar: Too Much of a Sweet Thing [http://cspinet.org/new/pdf/infographic_full.pdf]  

 

Our team has recently published a brief video that reviews most of the ways of eating that help us to increase longevity, prevent chronic disease, and resist many minor ailments along the way.. All of these eating regimens have a primary focus on plant-based eating. Harvard University researchers did a meta-analysis involving 12 research studies and 1,151 participants and evaluating both vegetarian and non-vegetarian diets. During an 18 week period vegetarians lost 4.4 pounds more than those on non-vegetarian diets. Vegan eaters lost 5.5 pounds more on average, the most weight loss of any dietary group. These researchers reasoned that increased consumption of fruits, vegetables, and whole grains that provide plentiful fiber, powerful phytochemicals, and minerals account for this weight loss trend. A third source finds that those consuming mainly vegetarian foods were getting higher intakes of most important nutrients: more fiber, more vitamin A, more vitamin C, more vitamin D, more of the B vitamins, more calcium, magnesium, iron, and potassium. And, these folks were consuming plenty of protein and avoiding harmful saturated fat and cholesterol. And as far as weight loss goes, these vegetarians were taking in 363 fewer calories every day consuming this natural weight loss eating plan. 

REF: 1) Willian Zahler, ‘Healthiest Eating Plans,’ http://www.mywellnesswarriors.com/videos/17-healthiesteating-plans/, Online, 2015. 2) Huang RY, Huang CC, Hu FB, Chavarro JE. ‘Vegetarian diets and weight reduction: a meta-analysis of randomized controlled trials.’ J Gen Intern Med. Published online July 3, 2015. 3) B. Farmer, B. T. Larson, V. L. Fulgoni III, A. J. Rainville, G. U. Liepa. ‘A vegetarian dietary pattern as a nutrient-dense approach to weight management: An analysis of the national health and nutrition examination survey 1999-2004.’ J Am Diet Assoc. 2011. 

Weight Gain and Cancer 

A 2015 study documented that gaining weight increases the risk of colorectal cancer. Researchers looked at 13 studies that related to this topic and found that an 11 pound increase in weight was associated with an increased risk of cancer. Those subjects with the highest weight gain experienced a 16% increased risk, compared to those with modest or no weight gain. 

REF: Karahalios A, English DR, Simpson JA. ‘Weight change and risk of colorectal cancer: a systematic review and meta-analysis.’ Am J Epidiol. 2015. 

Brown fat, Diet and Weight Loss 

There is a unique body organ called brown adipose tissue (BAT) that consumes fat calories by generating heat in response to cold exposure. This BAT is present in active adults and we are thinner when we have more of it. Our brown fat can be activated by some food ingredients like capsaicin, the component that makes hot peppers hot; capsaicin helps to burn off calories and fat. Related foods like jalapeno peppers, cayenne pepper powder, red chili pepper have anti-obesity effects based on the heat generating activity of the brown fat. It is normal that when we reduce our calorie intake, our metabolism slows down and undercuts our weight loss efforts; but sprinkling just a third of a teaspoon of cayenne pepper powder onto our meals counteracts that with increased metabolic rate, increased energy expenditure, and promotes fat burning and weight loss. Also, it is likely that there are other foods with similar flavor molecules like black pepper and ginger that may trigger  this favorable metabolic response. 

REF: 1) M Saito, T Yoneshiro. ‘Capsinoids and related food ingredients activating brown fat thermogenesis and reducing body fat in humans.’ Curr Opin Lipidol. 2013 Feb. . 2) T Yoneshiro, et al. ‘Recruited brown adipose tissue as an antiobesity agent in humans.’ J Clin Invest. 2013 Aug8).

In Asia there is a transition underway from a relatively healthy indigenous diet to more and more processed foods; the implications for people’s health including weight gain and obesity are quite negative. Processed foods are high in nutrients that are associated with obesity and diet-related non-communicable diseases; the culprits here are refined sugar, salt, saturated and trans fats. This type of food is very common in high income countries but recently has increased in lower- middle and upper- middle- income countries. Sugar, salt, and fat are found most prominently in carbonated soft drinks and baked goods. Consumption of high levels of oils and fats is very prominent in Malaysia; whereas, soft drinks are over consumed in the Philippines and Thailand. 

Ref: Baker P1, Friel S.’ Processed foods and the nutrition transition: evidence from Asia,’ Obes Rev. 2014 Jul 

Many of us are told by the diet industry experts to eat more mini-meals five or more times a day. In today’s world restaurant portion sizes are huge and fast food outlets pack in one meal enough calories for an entire day. Most of our food is calorie dense and nutrient poor. For most people snacking is part of an addictive process including craving for unhealthy foods. The truth is that to maintain a healthy weight we need to be eating primarily plant foods that are high in nutrients like greens, fruits, other vegetables, nuts and seeds, as well as some whole grains, potatoes, and legumes. Most often, snacking leads to a higher daily caloric intake. For the most part we should be eating only when we are truly hungry. 

REF: 1) 5. Gearhardt AN, Yokum S, Orr PT, et al: ‘Neural Correlates of Food Addiction.’ Arch Gen Psychiatry 2011. 2) Chapelot D: ‘The role of snacking in energy balance: a bio-behavioral approach.’ J Nutr 2011.  `