Dietary Approach to Weight Management By Jun Wang, MS
Catalog Summer 2016
Dietary Approach to Weight Management
By: Jun Wang, MS
Weight management is a challenge. Technology has led to a sedentary lifestyle; instead of physical activity, a large majority of Americans spend their time in front of a screen, lending to an unhealthy epidemic – obesity.
The obesity rate is a major health issue. In 2012, the CDC categorized 69% of adults and 31.8% of children as overweight or obese. 1 Health complications of obesity affect almost every organ in the body because obesity can cause chronic low-grade inflammation.2 Obesity has a strong relationship with Metabolic Syndrome; a condition that can include high blood pressure, cholesterol and blood sugar which contributes to an earlier death.3 Obesity is associated with bone and joint issues, stroke, sleep apnea, and psychological problems, as well.4 In youth, obesity may also lead to an increase risk of developing many cancers in adulthood.5
In order to lose weight, individuals must create an energy imbalance; eating less and exercising more.
Dietary Behavior Approach
24 Hour Food Recall: Record your food intake from the moment you wake up to the time you go to bed. This helps assess the calorie count and nutritional value of what you are eating.
Calorie Calculator: According to the Mifflin-St Jeor Equation, the calories that are needed to maintain weight is equal to the amount of energy expended per day, multiplied by an activity factor6. Simply put, entering your consumption into a calorie calculator may give you an idea of how many calories to consume daily in order to lose or gain weight. Cutting your calorie intake drastically will not be a quick fix! To lose weight, it is best to cut calorie intake gradually and consistently and be sure to keep up activity levels.
Energy Density (ED): ED is the number of calories (energy) in a specific amount of food.7 Water and fiber have relatively none to very low energy density, while fat is the most energy dense food component. In general, fruits, vegetables and broth-based soups are rich in water and fiber, but light in fat. Have a glass of water before a meal or chose a serving of vegetables or soup to start, which will improve satiety and help prevent you from eating more fat. With activity, your body uses calories for energy. Once that energy is used up, your body is running on fumes. Avoid going longer than 4-5 hours between healthy meals.
Physical activity is a must for weight loss and management. Thirty minutes of moderate-intensity aerobic activity daily (150 min/week) is recommended to reduce chronic disease risk and 60 minutes of moderate daily activity (300 min/week) is recommended to prevent weight gain in adulthood
Supplements for Weight Management
White kidney beans supply a carbohydrate blocker that inhibits the enzyme amylase from breaking starches down into sugar; absorbing less sugar from foods such as bread, potato, pasta or rice helps reduce your intake of calories.
Probiotics are live bacteria that support the activity of the body’s healthy bacterial population. They help burn calories by releasing the appetite-reducing hormone GLP-18,9 . They decrease body fat by increasing levels of the protein ANGPTL4.10 Probiotics can also reduce inflammation and may improve gut health. A meta-analysis of 17 randomized clinical trials in humans indicates that probiotics help treat obesity.11
CLA (Conjugated linoleic acid) made from safflower oil helps reduce body fat by inhibiting the activity of the enzyme lipoprotein lipase which normally would transfer fats from the bloodstream into fat cells. CLA also promotes carnitine palmitoyltransferase, which helps burn fat, improving energy. A meta-analysis of 18 randomized, double-blind, placebo-controlled clinical trials (the gold-standard of clinical trials) concluded that taking 3.2g/d of CLA effectively reduces body fat in humans.12
A dietary lifestyle change and combination of exercise and premium quality supplements can lead you on a journey to your best health and best weight, naturally.
2.Diabetes Res Clin Pract. 2014 Aug;105(2):141-50. doi: 10.1016/j.diabres.2014.04.006. Epub 2014 Apr 13. Inflammation as a link between obesity, metabolic syndrome and type 2 diabetes. Esser N1, Legrand-Poels S2, Piette J2, Scheen AJ3, Paquot N4
3. Li C, Ford ES, Zhao G, Mokdad AH. Prevalence of pre-diabetes and its association with clustering of cardiometabolic risk factors and hyperinsulinemia among US adolescents: NHANES 2005–2006.Diabetes Care 2009;32:342–347.
4. Daniels SR, Arnett DK, Eckel RH, et al. Overweight in children and adolescents: pathophysiology,consequences,prevention,and treatment. Circulation 2005;111;1999–2002.
5. Kushi LH, Byers T, Doyle C, Bandera EV, McCullough M, Gansler T, et al. American Cancer Society guidelines on nutrition and physical activity for cancer prevention: reducing the risk of cancerwith healthy food choices and physical activity. CA: A Cancer Journal for Clinicians 2006;56:254–281.
8.J Biol Chem. 2013 Aug 30;288(35):25088-97. doi: 10.1074/jbc.M113.452516. Epub 2013 Jul 8. Beneficial metabolic effects of a probiotic via butyrate-induced GLP-1 hormone secretion. Yadav H1, Lee JH, Lloyd J, Walter P, Rane SG.
9.Am J Clin Nutr. 2006 Sep;84(3):556-60. Higher fasting plasma concentrations of glucagon-like peptide 1 are associated with higher resting energy expenditure and fat oxidation rates in humans. Pannacciulli N1, Bunt JC, Koska J, Bogardus C, Krakoff J.
10.PLoS One. 2010 Sep 30;5(9). pii: e13087. doi: 10.1371/journal.pone.0013087. Decreased fat storage by Lactobacillus paracasei is associated with increased levels of angiopoietin-like 4 protein (ANGPTL4). Aronsson L1, Huang Y, Parini P, Korach-André M, Håkansson J, Gustafsson JÅ, Pettersson S, Arulampalam V, Rafter J.
11.Microb Pathog. 2012 Aug;53(2):100-8. doi: 10.1016/j.micpath.2012.05.007. Epub 2012 May 24. Comparative meta-analysis of the effect of Lactobacillus species on weight gain in humans andanimals.Million M1, Angelakis E, Paul M, Armougom F, Leibovici L, Raoult D.