Weight Management Archives - Clardoon Health

Posted on: July 22, 2024July 24, 2024

Aiming for Muscle Gain? Here’s What You Need to Know

A recent study embarked on a mission to answer an oddly specific question: How many peanuts should one consume to pack on size? While the query may seem comical at first glance, the study’s findings shed light on the intricate relationship between dietary choices, weight gain, and muscle growth. Join us as we dissect the nuances of this study and uncover its implications for nutritional coaching.

Contrary to conventional research paradigms favouring high-carb foods for weight gain experiments, this study ventured into uncharted territory by pitting peanuts against carbohydrates as vehicles for achieving a 500-Calorie surplus. Over a span of 10 weeks, participants were tasked with integrating these energy-dense snacks into their daily regimen while undergoing supervised full-body workouts thrice weekly.

Key Study Highlights

Unveiling Lean Mass Gains: Among the 32 experienced lifters enrolled in the study, an average weight gain of 2.2 kg (4.8 pounds) was observed following the 10-week intervention. Notably, approximately 70 percent of this gain comprised lean body mass—a noteworthy revelation in the realm of weight-gain research.
Peanuts vs. Carbs: Surprisingly, participants consuming peanuts exhibited a modest weight gain compared to their carb-consuming counterparts, despite both groups falling short of the targeted 500-Calorie surplus. This intriguing discrepancy prompts further exploration into the satiating effects and metabolic dynamics of peanuts versus carbohydrates.

Unravelling the Nutritional Paradox

Nourishing Insights: Peanuts, though technically legumes, share nutritional similarities with nuts. Recent studies suggest that diets enriched with nuts or peanuts may not lead to weight gain or increased waist circumference. The satiating properties of peanuts, coupled with potential nutrient bioavailability factors, offer compelling insights into their role in moderating calorie intake.
Strategic Carbohydrate Inclusion: For individuals striving to gain weight, particularly “hard gainers” in the athletic realm, strategic carbohydrate inclusion may prove beneficial. While protein remains essential for muscle growth and recovery, carbohydrates offer a readily available energy source with minimal thermic effects, facilitating weight gain without compromising satiety.

Empowering Nutritional Strategies

Precision in Snacking: Tailoring snack choices to individual goals and preferences is paramount in achieving optimal weight gain outcomes. Whether opting for protein-rich peanuts or energy-dense carbohydrates, aligning snack choices with overall dietary strategies is key to maximising progress and minimising metabolic trade-offs.
Holistic Approaches: Integrating nutritional insights with holistic approaches can empower us to navigate the complexities of dietary choices with confidence and clarity. By fostering a nuanced understanding of nutrient interactions and metabolic responses, we can be guided towards sustainable, evidence-based dietary practices.

In the ever-evolving landscape of nutritional science, embracing the enigma of the peanut paradox offers a gateway to deeper insights into weight gain strategies and metabolic dynamics. By harnessing the power of evidence-based research, we embark on a journey of discovery, empowerment, and transformative growth in pursuit of optimal health and well-being. Are you ready to take charge of your health, fuel your body wisely, and unlock your fullest potential? The path to a healthier, more vibrant life begins with the choices you make today!

References:

Sanchez AD, Reynolds JC, Marinik EL, Kolb RD, Lozano AJ, Davy BM, et al. A Randomized Trial of Healthy Weight Gain in Athletic Individuals. Med Sci Sports Exerc. 2024 Mar 25.

Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V. The Relationship of Tree Nuts and Peanuts with Adiposity Parameters: A Systematic Review and Network Meta-Analysis. Nutrients. 2021 Jun 30;13(7).

Posted on: July 15, 2024May 29, 2024

Adherence vs. Quality: Which Is More Crucial for Weight Loss?

In the world of nutrition, a perennial question looms large: Should you adhere strictly to your chosen diet, or should you prioritise consistently making good food choices, even if it means deviating from your prescribed plan? While the ideal scenario entails both high adherence and high quality, the reality often presents a dilemma without a clear-cut answer. Shedding light on this dilemma is a recent study conducted by researchers at Stanford University, which explores the nuanced interplay between diet adherence, food quality, and their collective impact on weight loss and overall health outcomes.

The study serves as a secondary analysis of the DIETFITS trial—a comprehensive investigation into the efficacy of low-carb versus low-fat diets in facilitating weight loss. Through meticulous assessments and coaching, participants were guided in adhering to their assigned dietary regimen over a 12-month period. Following the conclusion of the trial, researchers scrutinised the participants’ dietary records to evaluate adherence and quality metrics and their subsequent effects on weight loss and health markers.

What the Study Found Out

Adherence Trumps Quality for Weight Loss

The study’s findings underscore the paramount importance of diet adherence in facilitating weight loss. Participants demonstrating high adherence to their assigned diet, irrespective of its quality, exhibited the most significant reductions in calorie intake and body mass index (BMI). Notably, the low-quality, high-adherence subgroups demonstrated noteworthy improvements in blood pressure and macronutrient composition, underscoring the pivotal role of adherence in driving tangible health outcomes.

Quality Remains a Cornerstone of Optimal Health

While adherence emerges as the primary driver of weight loss, diet quality remains an indispensable determinant of overall health. Participants adhering to high-quality diets garnered distinct health benefits, including improvements in fasting insulin levels and reductions in blood pressure. These findings underscore the intrinsic value of prioritising nutrient-dense, minimally processed foods, irrespective of dietary adherence.

Key Takeaways

Balancing Adherence and Quality: Fostering a nuanced understanding of the interplay between diet adherence and quality is essential. While adherence serves as a cornerstone of weight loss, emphasising the importance of high-quality, nutrient-dense foods is paramount for optimising overall health and well-being.
Tailoring Dietary Strategies: Acknowledging your unique preferences and lifestyle factors is crucial in tailoring dietary strategies that balance adherence and quality. Adopting flexible, sustainable approaches to nutrition while prioritising whole, minimally processed foods can foster long-term adherence and promote lasting health outcomes.

In navigating the complex landscape of dietary choices, embracing a multifaceted approach that integrates adherence and quality is paramount. Be empowered to make informed decisions that align with your individual goals and values and pave the way for sustainable, transformative changes that transcend the confines of a prescribed diet.

References:

Hauser ME, Hartle JC, Landry MJ, Fielding-Singh P, Shih CW, Qin F, et al. Association of dietary adherence and dietary quality with weight loss success among those following low-carbohydrate and low-fat diets: a secondary analysis of the DIETFITS randomized clinical trial. Am J Clin Nutr. 2024 Jan;119(1):174–84.

Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667–79.

Htet MK, Fahmida U, Do TT, Dibley MJ, Ferguson E. The Use of Tablet-Based Multiple-Pass 24-Hour Dietary Recall Application (MP24Diet) to Collect Dietary Intake of Children under Two Years Old in the Prospective Cohort Study in Indonesia. Nutrients. 2019 Nov 27;11(12).

Asghari G, Mirmiran P, Yuzbashian E, Azizi F. A systematic review of diet quality indices in relation to obesity. Br J Nutr. 2017 Apr;117(8):1055–65.

Posted on: June 17, 2024June 20, 2024

The Dynamics of Fasting: Understanding its Effects on the Body

“Fasting” — a practice observed for centuries, yet still shrouded in mystery and intrigue. People fast for a myriad of reasons: health, weight management, religious observance, or even as a political statement. But what happens to our bodies during a fast? And what can we learn from the physiological responses to complete calorie restriction?

A groundbreaking study, conducted by researchers from universities across Germany, Denmark, Norway, and the UK, delves deep into the effects of fasting on the human body. By subjecting 12 healthy volunteers to a seven-day water-only fast, the study offers unprecedented insights into the physiological changes that occur during prolonged calorie restriction.

The study recruited 12 volunteers—seven males and five females—with an average age of 28 and a body mass index (BMI) of 25.4. Through daily blood draws, researchers meticulously tracked nearly 3,000 individual proteins to monitor the body’s response to complete fasting.

Key Findings: Navigating the Journey of Fasting

During the Fast

Participants transitioned from glucose to fat metabolism within 48 to 72 hours, with ketogenesis increasing throughout the fast.
Notable changes in protein levels occurred, reflecting adaptations to the fasting state, such as heightened hunger signalling and increased protein breakdown.
Urinary nitrogen levels decreased towards the end of the fast, indicating the body’s shift towards protein preservation as a survival strategy.

After Seven Days of Fasting

Participants experienced an average weight loss of 5.7 kg, with the majority attributed to lean mass loss.
Notably, Extracellular Matrix (ECM) proteins protecting the brain’s neurons and synapses were preserved, highlighting the body’s prioritisation of vital functions during fasting.

After Three Days of Refeeding

Approximately 80% of lost lean mass was regained within 72 hours, demonstrating the body’s remarkable resilience and adaptive capacity.
Participants also exhibited a slight reduction in body fat percentage, suggesting ongoing metabolic changes post-fasting.

What’s In It For You?

Distinguishing Complete Fasting from Intermittent Fasting: While intermittent fasting has gained popularity for its purported health benefits, complete fasting entails unique physiological responses. Understanding the nuances of different fasting protocols is essential for informed decision-making regarding dietary interventions.
Recognising Individual Variability: Despite consistent trends observed at the group level, individual responses to fasting can vary significantly. Factors such as genetic predispositions and metabolic flexibility influence how individuals tolerate and adapt to prolonged calorie restriction.
Safety and Considerations for Long-Term Health: While a seven-day fast may be deemed safe under controlled conditions, its practical implications for long-term health and sustainability warrant careful consideration. Balancing potential benefits with potential risks is crucial when exploring fasting as a dietary strategy.

As we unravel the complexities of fasting, it’s essential to adopt a holistic perspective on health and well-being. While fasting may offer certain benefits, it is but one component of a comprehensive lifestyle approach. Prioritising nutritious eating, regular physical activity, and adequate rest remains fundamental for promoting optimal health and vitality.

In our journey to exploring the intricacies of fasting and its impact on human physiology, let’s approach it with curiosity, mindfulness, and a commitment to holistic wellness.

References:

Pietzner M, Uluvar B, Kolnes KJ, Jeppesen PB, Frivold SV, Skattebo Ø, et al. Systemic proteome adaptions to 7-day complete caloric restriction in humans. Nat Metab. 2024 Mar 1.

Wilhelmi de Toledo F, Grundler F, Goutzourelas N, Tekos F, Vassi E, Mesnage R, et al. Influence of Long-Term Fasting on Blood Redox Status in Humans. Antioxidants (Basel). 2020 Jun 6;9(6).

Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Clinical application of intermittent fasting for weight loss: progress and future directions. Nat Rev Endocrinol. 2022 May;18(5):309–21.

Ogłodek E, Pilis Prof W. Is Water-Only Fasting Safe? Glob Adv Health Med. 2021 Aug 5;10:21649561211031178.

Posted on: May 20, 2024May 21, 2024

The Power of Self-Compassion

When it comes to sticking to a diet, we’ve all experienced those moments of slipping up – perhaps indulging in an unplanned treat or deviating from our meal plan. These instances can often leave us feeling guilty and frustrated, questioning our willpower and dedication. However, recent research suggests that practising self-compassion could be the key to overcoming these setbacks and staying on track with our weight loss goals.

Understanding Dietary Lapses

A recent study involving individuals striving to lose weight examined how they responded emotionally to dietary slip-ups, known as “dietary lapses.” These lapses, triggered by factors like hunger and stress, not only hinder progress but also lead to negative feelings such as guilt and shame, which can derail our efforts.

The study further delved into three core aspects of self-compassion:

Mindfulness: Being aware of our thoughts and feelings without judgment.
Common Humanity: Recognising that we’re not alone in facing challenges, fostering a sense of connection.
Self-Kindness: Treating ourselves with kindness and understanding, especially during tough times

Key Findings

The research revealed that all elements of self-compassion were linked to reduced negativity following dietary lapses. However, showing ourselves kindness emerged as particularly beneficial, helping us regain a sense of control and resilience. By practising self-kindness, we can bounce back from setbacks and continue our weight loss journey with renewed determination.

Practical Insights for Everyday Life

Normalising Dietary Lapses: Understanding that slip-ups are a normal part of any weight loss journey can alleviate feelings of failure. Realising that everyone faces challenges on their path to better health fosters a more compassionate attitude towards ourselves and others.

Embracing Self-Kindness: Responding to dietary slip-ups with self-compassion, particularly self-kindness, empowers us to move forward without self-criticism. By being gentle with ourselves and treating mistakes as learning opportunities, we can overcome setbacks more effectively.

Distinguishing Compassion from Complacency: Practising self-compassion doesn’t mean giving up on our goals or becoming complacent. Instead, it helps us accept setbacks without losing sight of our long-term aspirations. By cultivating resilience and self-acceptance, we can stay committed to our health journey while navigating the ups and downs along the way.

In the journey towards weight loss and healthier eating habits, self-compassion emerges as a valuable tool for managing setbacks and maintaining motivation. By embracing self-kindness and recognising our shared human experience, we can cultivate a mindset that supports our well-being and resilience. Let self-compassion guide you towards a healthier, happier lifestyle, one step at a time.

References:

Hagerman CJ, Ehmann MM, Taylor LC, Forman EM. The role of self-compassion and its individual components in adaptive responses to dietary lapses. Appetite. 2023 Nov 1;190:107009–9.

Posted on: April 29, 2024May 1, 2024

From Struggle to Success: Navigating the 3 Stages of Weight Cycling

Have you ever found yourself caught in a frustrating cycle of losing weight, only to regain it shortly after? You’re not alone. Weight cycling, often known as “yo-yo dieting,” can take a toll not just on your body, but also on your mental well-being. Recent research sheds light on why people get stuck in this cycle and how they can break free from it. Let’s explore the findings of the study and uncover the three-stage journey of weight cycling.

Understanding the Cycle

Stage One: Entering the Cycle

For many individuals, the journey into weight cycling begins with societal pressures and experiences of weight stigma. Whether it’s comparing oneself to unrealistic standards on social media or facing hurtful comments from peers and family members, feelings of self-doubt and insecurity often arise early on.

Stage Two: Undergoing the Cycle

As individuals internalise these external pressures, their behaviours around food and exercise start to change. Eating habits may become more restrictive, and exercise may be seen primarily as a means to burn calories rather than for enjoyment. Despite efforts to lose weight, feelings of self-criticism and guilt often persist, especially when weight is regained.

Stage Three: Challenging the Cycle

Breaking free from the weight cycling cycle requires a shift in mindset. Some individuals find success by rejecting strict diets and reframing exercise as a form of self-care rather than punishment. However, overcoming negative thoughts about weight and body image can be an ongoing challenge, requiring self-awareness and resilience.

If you’re facing challenges with the weight cycle or if you’re aware of someone who might be, here are some important points to bear in mind:

Create a Safe Space: Avoid assuming that all individuals want to lose weight and be mindful of the language used to discuss weight-related topics. Creating a supportive and non-judgmental environment is crucial for building trust and promoting open communication.
Mindful Communication: Language matters. Hence, we should use language that empowers individuals and avoids body-shaming or triggering statements. Open-ended questions and positive reinforcement can help individuals feel understood and supported in their journey.
Focus on Well-being: By focusing on overall well-being rather than a number on the scale, you can foster a healthier relationship with food and exercise. Emphasising self-care, enjoyment, and balance can also help you break free from the cycle of weight cycling and embrace a more holistic approach to health.

Weight cycling is a complex phenomenon with deep-rooted psychological and societal factors. By understanding the stages of the cycle and adopting a compassionate approach, you can work towards breaking free from harmful patterns and embracing a more positive relationship with your body. It’s time to shift the conversation from weight loss to holistic well-being, empowering individuals to live healthier, happier lives.

References:

Tylka TL, Annunziato RA, Burgard D, Daníelsdóttir S, Shuman E, Davis C, et al. The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritizing well-being over weight loss. J Obes. 2014 Jul 23;2014:983495.

Romo L, Earl S, Mueller KA, Obiol M. A Qualitative Model of Weight Cycling. Qual Health Res. 2024 Jan 25;10497323231221666.:

Posted on: February 26, 2024January 31, 2024

A Closer Look at the Link Between Body Image and Eating Habits

Let’s talk real for a moment. Ever feel like your body is constantly under a magnifying glass, and the standards set for beauty seem like an impossible feat? You’re not alone. In fact, being dissatisfied with your body is more common than being content with it. It’s like an uninvited guest in our minds, fueled by societal norms and internalised beauty standards.

So, here’s the scoop. Scientists at Kenyon College have delved into the world of body image, and it’s a rollercoaster of thoughts and emotions. Many of us carry an idealised image of what an “attractive” body should look like – slim for women, muscular for men. But here’s the kicker – we struggle to see ourselves measuring up, regardless of our actual appearance.

If this sounds like a familiar script of body image blues, you’re spot on. And while having some body image concerns is normal, it becomes a big deal when it starts playing a leading role in your thoughts, pushing you towards disordered eating behaviours. Enter a recent study published in Appetite that aimed to uncover the specific body image concerns that might lead to full-blown eating disorders. Let’s dive into the findings.

The Body Image Detective: Unmasking the Concerns

The researchers examined various behaviours and thought patterns related to body image concerns. From constant body checking to avoiding mirrors and fearing negative appearance evaluations, they uncovered the intricate dance between our perceptions and actions.

What the Study Unveiled

Gender Disparities: Brace yourself – women were found to be way more likely to grapple with negative body image than men. Media and societal norms often spotlight women’s bodies, setting an unrealistic standard that many find challenging to embrace.
Link Between Concerns and Behaviours: The study linked higher levels of body image concerns to increased disordered eating behaviours. In simpler terms, the more negative a person’s body image, the more likely they were to engage in behaviours like food restriction, bingeing, and purging.

Insights for a Brighter Path

Empathy for Women: Ladies, society often bombards you with specific ideals of beauty. It’s crucial to acknowledge that these standards can impact how you feel about your body, influencing your choices in eating, exercise, and lifestyle habits. Remember, it’s okay not to conform to unrealistic expectations.
Watch for Warning Signs: If someone seems to be struggling with negative body image, keep an eye out for potential disordered eating habits lurking nearby. The mind and body are deeply interconnected, and addressing these concerns early on can make a significant difference.
Beyond Appearances: A person’s body size doesn’t necessarily reflect how they feel about it. Don’t assume someone with a higher BMI dislikes their body, or that those with seemingly “ideal” shapes are content. Listen actively, without judgment, as everyone’s journey with body image is unique.

Remember, the intricacies of body image, disordered eating, and overall health are deeply personal and don’t adhere to a specific “look.” It’s about understanding what’s going on inside, fostering a compassionate approach towards ourselves and others. Let’s break free from the chains of unrealistic standards and embark on a journey of self-love and acceptance. You’ve got this!

References:

https://www.routledge.com/The-Prevention-of-Eating-Problems-and-Eating-Disorders-Theories-Research/Levine-Smolak/p/book/9781138225107

https://www.sciencedirect.com/science/article/pii/S0195666323025448?via%3Dihub

Posted on: February 12, 2024February 12, 2024

Navigating the Weight Journey: What’s Inside Really Matters

Let’s talk about something we’ve all faced at some point – weight bias. You know, those moments when we feel judged for not fitting into society’s so-called “ideal weight.” But here’s the twist – it’s not just an external thing. A recent study from Canada showed that this bias can also come from within ourselves, affecting our own perceptions and judgments. Let’s unpack what this means and how we can adopt a more positive and inclusive perspective.

The study found a strong link between higher body mass index (BMI) and what they call “weight bias internalisation.” Translation? If you’ve ever found yourself unfairly judging your own or others’ bodies based on weight, you’re not alone. The study also highlighted that women tend to feel this internalised bias more intensely, probably because of the unrealistic body standards society often throws at them.

What’s interesting is how participants in the study pointed fingers at behaviours like overeating, lack of exercise, and high-fat diets as the main culprits behind being overweight. On the flip side, factors like hormones and metabolism got less blame.

Key Insights

Understanding Weight Beyond the Basics: Let’s broaden our view on weight. It’s not just about what we eat or how much we move. There’s a whole system of factors – physical, psychological, social, and environmental – at play.
Being Kind to Yourself: Feeling down about your weight is tough, and this study shows it can even lead to mental health struggles. The key is to shift our focus. Instead of blaming ourselves, let’s explore a more positive and holistic view of health. It’s not just about what we eat; it’s about how we feel, sleep, and navigate our lives.
Your Health is a Puzzle, Not a Puzzle Piece: Ever thought about how sleep, emotions, work-life balance, relationships, genetics, and where you live might influence your health? They’re all interconnected. By seeing the bigger picture, we can transform our mindset and discover new ways to achieve our health goals.

So, what’s the takeaway? Weight bias is a thing, and it’s not just external. By understanding that weight is a complex interplay of various factors, we can be kinder to ourselves and others. It’s not just about the food we eat or the exercise we do; it’s about embracing a holistic view of health. Your journey is unique, and there’s more to it than meets the eye – or the scale.

References:

https://www.nature.com/articles/s41366-021-00860-z

https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16454-5

Posted on: February 5, 2024February 6, 2024

Why Your Workout Might be Holding You Back

So, you’ve been hitting the gym, clocking in those miles, or sweating it out in your living room – all in the name of fitness. But here’s the kicker – despite your dedication, the results might not be adding up the way you expected. Ever heard the phrase, “You can’t out-exercise a bad diet”? Well, it turns out there’s more to the story than just counting calories.

Picture this: you finish a killer workout, and suddenly, the temptation to laze on the sofa or skip the stairs for the lift kicks in. Ever wondered if your body is playing tricks on you? Recent research suggests that it might be, and the culprit is something called exercise compensation.

When the Sweat Stops, the Compensation Begins

We get it – working out is tough. But what if we told you that your body might be playing a sneaky game with you? A study shows that after a workout, 16 out of 24 studies found people tend to move less in the hours and days that follow. Yeah, you read that right – less movement, not more.

Let’s talk about Non-exercise Physical Activity or NEPA – the unsung hero of your daily calorie burn. It’s the stuff you do outside your structured workout – the steps, chores, and all the little moves that add up. Shockingly, the research spills the beans: on average, folks compensate for their gym sessions by cutting back on other forms of physical activity.

Mind Games: Your Mood and Your Munchies

Remember that post-workout glow? Turns out, it’s more than just sweat. A small 2012 study found a link between feeling good after a workout and eating less. So, how you feel post-exercise might be key to keeping your calorie intake in check.

How to Break Free from the Workout Rut

Listen Up: Don’t ignore what your body is telling you. Feeling exhausted, not just during but after your workout? Maybe it’s time to dial it back a notch.
Move Beyond the Burn: Your workout shouldn’t be a pass to veg out. Instead of rewarding yourself with a marathon on the sofa, find a balance that keeps you moving throughout the day.
Check Your Feel-Good Factor: Pay attention to how you feel after a workout. Feeling awesome? That might be your ticket to healthier eating habits.

In the grand scheme of a healthy lifestyle, it’s time to ditch the one-size-fits-all view. Your workout isn’t just about burning calories; it’s about understanding how your body reacts and finding a sweet spot between exercise and your everyday hustle. Break out of the ‘Work Out, Veg Out’ cycle, and dive into a fitness journey that’s as unique as you are. Your body will thank you for it.

References:

http://dx.doi.org/10.1371/journal.pone.0083498

http://dx.doi.org/10.1007/s13668-023-00467-y

http://dx.doi.org/10.1016/j.psychsport.2012.02.012

http://dx.doi.org/10.3389/fphys.2019.01048

Posted on: January 22, 2024December 3, 2023

Unlocking the Mystery of Obesity: The Protein Leverage Hypothesis

The puzzle of obesity is one that humanity has grappled with for centuries. How did we, with all our cognitive prowess, succumb to the temptations of modern diets? A groundbreaking study exploring the protein leverage hypothesis sheds light on an ancient biological mechanism that might just hold the key to understanding our collective struggle with weight.

What is Protein Leverage?

At its core, protein leverage suggests that humans, much like other species, have a built-in appetite for protein. This craving for protein guides our overall food consumption. Astonishingly, we continue eating until our protein needs are met, often consuming more calories than necessary to maintain a healthy weight.

However, it’s not merely about the quantity of protein; it’s about the ratio of protein to other macronutrients. This intricate dance of macronutrients influences our appetite in unexpected ways.

Protein Dilution: The Culprit in the Obesity Epidemic?

Even a slight “dilution” of protein in our diets, a decrease in the percentage of calories from protein coupled with an increase in calories from carbs and fat, can trigger a significant increase in overall food intake. This protein leverage mechanism explains, to a large extent, the surge in obesity rates.

Picture it as a lever—protein exerts leverage over our appetite, compelling us to consume more than required. And where do we find these highly diluted protein meals? Enter highly processed foods, particularly those high in fat and low in protein. The energy-dense nature of fat makes overconsumption all too easy.

The Feedback Loop of Weight Gain

As we gain weight, a feedback loop fueled by protein leverage is set in motion. A larger body demands more protein, leading us to consume more food in the quest for this essential nutrient. The result? An endless cycle of weight gain.

Yet, protein leverage isn’t a linear game. It’s most potent when calories from protein hover between 10 to 15 percent. A small dilution of protein within this range can significantly impact our appetite. However, when protein is excessively diluted and protein calories drop to around 5 percent, our bodies seem to hit the protein leverage “off” switch, curbing hunger.

Navigating the Protein Leverage Landscape

Not All Dilution is Equal: Interestingly, not all protein dilution is detrimental. A plant-based diet, naturally lower in protein, doesn’t trigger an increase in calorie consumption, thanks to the presence of fibre and water.
The Unknowns: While the protein leverage hypothesis provides a fascinating perspective on obesity, it’s essential to acknowledge the vast unknowns. Protein requirements vary significantly among individuals, influenced by factors such as age, weight, health, physical activity, and body composition.

While the protein leverage hypothesis contributes valuable insights into the obesity puzzle, it’s crucial to recognise the complexity of the issue. Obesity is a multifaceted problem with diverse contributing factors. Understanding protein leverage opens a door to comprehension, but the journey to solving the obesity mystery involves exploring a myriad of interconnected pathways. As we delve deeper into the intricate dance of macronutrients, we move one step closer to unravelling the secrets of our collective battle with weight.

References:

http://dx.doi.org/10.1073/pnas.0912198107

http://dx.doi.org/10.1098/rstb.2022.0212

http://dx.doi.org/10.1093/ajcn/nqaa044

http://dx.doi.org/10.1002/oby.22531

http://dx.doi.org/10.3390/nu11112661

Posted on: January 15, 2024December 3, 2023

Late Middle Age Fitness Dilemma: Is ‘Eat Less, Move More’ the Answer?

Imagine you’re an older adult who has been wrestling with weight issues for years, perhaps even decades. Now in your 50s or 60s, nearing retirement, you’re facing a critical juncture where, with each passing year, you’re witnessing the unwelcome transformation of muscle into fat. This increase in body fat raises the stakes for conditions like high blood pressure, cardiovascular diseases, and type 2 diabetes.

So, what’s the best strategy to reverse this trend? Over the years, you’ve heard three seemingly conflicting narratives on how to shed those extra pounds. The first preaches the mantra “eat less, move more,” emphasising the dual importance of calorie restriction and aerobic exercise. The second focuses on the kitchen, claiming that the path to a leaner body primarily involves strict dieting and a high-protein intake. The third story promotes “lifting weights to lose weight,” arguing that intense resistance training can rev up your metabolism and sculpt your physique.

In this journey towards optimal body composition in your late middle age, which of these stories holds the key?

A recent research review provides some clarity.

How the Study Worked

This review draws insights from 66 studies involving nearly 5,000 individuals aged between 55 and 70, all with a BMI ranging from 25 to 40. The interventions in these studies varied, lasting around 12 weeks on average, and were categorised into three groups: diet, exercise, and a combination of both.

What the Study Revealed

Body-Fat Percentage Results:

The most effective strategy? Calorie restriction with high protein plus any form of exercise, which reduced body-fat percentage by about four points on average.

Fat Mass Results:

For total fat loss, calorie restriction plus high protein led the way, cutting an average of 5.86 kg (13 pounds). Interestingly, calorie restriction plus resistance training achieved similar results.

Lean Body Mass (LBM):

The surprise here was that combined resistance and aerobic training resulted in the most significant gains in LBM, followed by aerobic training alone. Calorie restriction, on its own, led to small reductions in lean mass.

All Outcomes – The Overall Winner:

For overall improvements in body composition, the winning combination was calorie restriction plus resistance training.

Key Takeaways

Clearly, the magic lies in the combination of diet and exercise. Let’s revisit the three stories:

“Eat less, move more”: Calorie restriction paired with any exercise proved most effective for reducing body-fat percentage, especially with a high-protein diet.
“Abs are made in the kitchen”: Calorie restriction plus high protein excelled in pure fat loss and reducing body-fat percentage, waist circumference, and BMI. However, cutting calories without exercise resulted in a small muscle loss.
“Lift weights to lose weight”: As a standalone for fat loss, resistance training was modestly effective for older adults. But, when combined with a reduced-calorie diet, it emerged as a winner, showing excellent outcomes in fat mass reduction, body-fat percentage, BMI, and waist circumference.

In your journey to a healthier you, the evidence points towards a holistic approach—a balanced mix of dietary changes and exercise, with a special nod to the combination of calorie restriction and resistance training. It’s not just about losing fat; it’s about optimising your body composition for a healthier, more resilient future.

References:

http://dx.doi.org/10.1016/j.advnut.2023.04.001

psychiatrist.com/jcp/mean-difference-standardized-mean-difference-smd-and-their-use-in-meta-analysis

http://dx.doi.org/10.1111/obr.13428